19 Ryōhiza futte osaete¶
Name¶
Romaji:
Ryohiza futte osaete
Japanese:
両膝振って押さえて
English:
Knee flapping and downward pressure
Romaji instructions¶
Ashikubi o motte.
(Hold the ankles.)
Hiza o ugokashite.
(Move the knees.)
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju.
(One to ten.)
Hiza o motte.
(Hold the knees.)
Shita ni oshite.
(Press downward.)
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu…
Ju! (Kiai)
Count¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju
(Ju with kiai)
Description¶
The practitioner sits with the soles of the feet together and knees open to the sides.
The exercise has two phases:
- The knees move up and down in a relaxed, dynamic motion
- The knees are then pressed downward using the hands
The first phase activates the hips, while the second deepens the stretch.
Purpose¶
- increase hip external rotation
- activate and relax adductors
- improve circulation in the hip area
- prepare for kicks and wide stances
Key technical points¶
- relaxed movement in the first phase
- controlled pressure in the second phase
- upright posture
- symmetrical movement
Comment¶
This exercise combines dynamic movement and static stretching to develop hip mobility.