14 – Seated leg split (Zengo kaikyaku undō)

Name

Zengo kaikyaku undō (前後開脚運動)
Seated leg split – right, left and center

Romaji instruction

Hai, kaikyaku.
Leg split.

Migi e muite.
Turn to the right.

Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.

Hantai.
Opposite side.

Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.

Shōmen.
Toward the center.

Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.

Counting

Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Hantai
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Shōmen
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū

Description

The practitioner sits with the legs spread wide in kaikyaku. The legs remain straight and the feet active.

The exercise is performed in three directions:

1. the upper body rotates slightly and folds forward from the hips over the right leg
2. the same movement is performed over the left leg
3. the upper body folds forward between the legs

In each position, the stretch is held and gradually deepened during the count. The back remains as straight and long as possible.

Purpose

• increase hip mobility
• stretch the inner thighs and backs of the legs
• improve flexibility
• prepare for high kicks and wide stances

Technical key points

• keep the legs straight
• maintain an active foot position
• fold from the hips, not the back
• deepen the position gradually and with control
• keep the back long

Comment

The exercise deepens hip mobility and marks a transition to more static stretching.