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15 – Hip-driven side lowering in leg split (Koshi o orosu – Jōtai taoshi undō)

Name

Koshi o orosu – Jōtai taoshi undō (腰を下ろす・上体倒し運動)
Hip-driven side lowering in leg split

Romaji instruction

Hai, koshi orosu.
Lower the hips.

Migi kara.
Start from the right.

Ichi, ni.
San, shi.

Hidari.
Left.

Go, roku.
Shichi, hachi.

Mō ichido.
One more time.

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

Hai, shōmen ni.
Toward the center.

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

Counting

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

(repetition)

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

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

Description

The practitioner sits in kaikyaku with the legs wide apart and straight.

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

  1. the upper body is lowered toward the right leg in two short pulses
  2. the same movement is performed toward the left leg
  3. the sequence is repeated once more
  4. finally, the body is brought forward toward the center

With each count, the body is gradually lowered deeper. The movement is initiated from the pelvis while the upper body remains long.

Purpose

  • increase mobility in the hips
  • develop dynamic flexibility
  • improve control in kaikyaku
  • train hip-driven movement

Technical key points

  • the movement starts from the hips
  • keep the legs straight
  • keep the back long
  • avoid pulling with the arms
  • gradual deepening

Comment

This exercise develops dynamic flexibility and trains movements that originate in the hips.