16 – Forward bend with legs together (Shōmen zenshin undō)¶
Name¶
Shōmen zenshin undō (正面前屈伸)
Forward bend with legs together
Romaji instruction¶
Hai, ashi tojite.
Close the legs.
Mae ni.
Forward.
Hara tsuku yō ni.
Bring the abdomen toward the legs.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Counting¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Description¶
The practitioner sits with the legs straight forward and the feet together.
From this position, the upper body bends forward from the hips while the back remains long.
With each count, the body is gradually brought closer to the legs, with the goal that the abdomen (hara) approaches the thighs.
The feet remain active with the toes pointing upward. The hands are used for support without pulling the body forward.
Purpose¶
- increase flexibility in the hamstrings
- improve mobility in the hips and pelvis
- train forward bending from the hips
- prepare for kicks
Technical key points¶
- the movement starts from the hips
- keep the legs straight
- keep the back long throughout the movement
- avoid collapsing in the back
- gradual deepening
Comment¶
This exercise complements kaikyaku and develops flexibility in the back of the legs.