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.
Bring the legs together.
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 gradually moves closer to the legs, with the aim of bringing the abdomen (hara) toward the thighs.
The feet remain active with the toes pointing upward. The hands are used for support without pulling the body forward.
Purpose
- increase hamstring flexibility
- improve mobility in the hips and pelvis
- train forward bending from the hips
- prepare for kicks
Technical key points
- initiate the movement from the hips
- keep the legs straight
- keep the back long throughout the movement
- avoid collapsing through the back
- deepen the position gradually
Comment
The exercise complements kaikyaku and develops flexibility in the backs of the legs.