18 Ryōashi hiite mae ni taosu¶
Name¶
Romaji:
Ryoashi hiite mae ni taosu
Japanese:
両足引いて前に倒す
English:
Forward bend with both feet drawn in
Romaji instructions¶
Ryoashi o hiite.
(Pull both legs in.)
Ashi no ura o awasete.
(Bring the soles together.)
Mae ni.
(Bend forward.)
Hara ga tsuku yo ni.
(Bring the abdomen toward the feet.)
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 the soles of the feet together and the knees open to the sides.
The feet are held with the hands for stability.
From this position, the upper body bends forward toward the feet. The movement is initiated from the hips while maintaining a long spine.
Each count deepens the stretch as the knees relax toward the floor.
Purpose¶
- increase hip external rotation
- stretch the adductors
- improve pelvic and lower back flexibility
- prepare for kicks and wide stances
Key technical points¶
- initiate from the hips
- maintain a long spine
- relax the knees downward
- gradual progression
Comment¶
This exercise returns to a symmetrical position and develops hip opening following asymmetrical stretches.