17 – Forward bend with one leg drawn in and rotation (Sayū ashi hiite mae ni taosu)¶
Name¶
Sayū ashi hiite mae ni taosu (左右脚引いて前に倒す)
Forward bend with one leg drawn in and rotation
Romaji instruction¶
Hai, migi ashi hiite.
Draw in the right leg.
Karada hineri.
Twist the body.
Mune tsukete.
Bring the chest to the leg.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Hantai.
Change sides.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Counting¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Hantai
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Description¶
The practitioner sits with one leg straight forward and the other leg drawn in toward the body.
From this position, the upper body is rotated toward the extended leg while the body bends forward from the hips.
The extended leg remains straight with an active foot. The goal is to bring the chest toward the thigh.
With each count, the position is deepened.
The exercise is performed on one side and then repeated on the opposite side.
Purpose¶
- increase flexibility in the hamstrings and hips
- improve rotation in the trunk
- develop control in an asymmetrical position
- prepare for rotational techniques
Technical key points¶
- rotate toward the extended leg
- the movement is initiated from the hips
- keep the back long
- avoid pulling with the arms
- gradual deepening
Comment¶
This exercise combines forward bending and rotation and prepares the practitioner for technical movements.