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15 Koshi o orosu – jōtai taoshi undō

Name

Romaji:
Koshi o orosu – jotai taoshi undō

Japanese:
腰を下ろす・上体倒し運動

English:
Hip-driven side bending in split position

Romaji instructions

Hai, koshi o orosu.
(Lower the hips.)

Migi kara.
(Start from the right.)

Ichi, ni.
San, shi.

Hidari.
(Left.)

Go, roku.
Shichi, hachi.

Mo ichido.
(Once more.)

Ichi, ni.
San, shi.
Go, roku.
Shichi, hachi.

Hai, shomen ni.
(To the center.)

Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju.
(One to ten.)

Count

Ichi, ni
San, shi
Go, roku
Shichi, hachi

(repeat)

Ichi, ni
San, shi
Go, roku
Shichi, hachi

Shomen
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju

Description

The practitioner sits in a wide split (kaikyaku) with the legs extended.

The movement is driven from the hips and performed in three parts:

  1. Lower the body toward the right leg
  2. Repeat toward the left leg
  3. Repeat the sequence once more
  4. Move forward toward the center

Each count deepens the position.

The movement originates from the pelvis while the upper body remains long and relaxed.

Purpose

  • increase hip mobility
  • develop dynamic flexibility
  • improve control in split position
  • train hip-driven movement

Key technical points

  • initiate movement from the hips
  • avoid pulling with the arms
  • maintain a long spine
  • gradual depth

Comment

This exercise develops dynamic flexibility in the split and prepares for techniques driven by hip movement.