15 – Hip-driven side bend 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 bend 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.
Once more.

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 spread wide and straight.

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

1. the upper body lowers 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 folds forward toward the center

With each count, the body gradually lowers deeper. The movement begins from the pelvis while the upper body remains long.

Purpose

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

Technical key points

• initiate the movement from the hips
• keep the legs straight
• keep the back long
• avoid pulling with the arms
• deepen the position gradually

Comment

The exercise develops dynamic flexibility and trains movement initiated from the hips.