16 Shōmen zenshin undō¶
Name¶
Romaji:
Shomen zenshin undō
Japanese:
正面前屈伸
English:
Forward bend with legs together
Romaji instructions¶
Hara ga tsuku yo ni.
(Bring the abdomen toward the legs.)
Ashi o tojite, mae ni.
(Close the legs and bend forward.)
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju.
(One to ten.)
Count¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju
Description¶
The practitioner sits with legs extended forward and together.
From this position, the upper body bends forward toward the legs. The movement is initiated from the hips while maintaining a long spine.
Each count deepens the position as the abdomen moves closer to the thighs.
The hands are used for support without pulling the body forward.
Purpose¶
- increase hamstring flexibility
- improve hip mobility
- develop correct forward bending mechanics
- prepare for high kicks
Key technical points¶
- initiate movement from the hips
- keep legs straight
- maintain a long spine
- gradual progression
Comment¶
This exercise complements the split stretches by developing linear flexibility in the posterior chain.