19 – Knee butterflies and downward press (Ryōhiza futte osaete)
Name
Ryōhiza futte osaete (両膝振って押さえて)
Knee butterflies and downward press
Romaji instruction
Hai, ashikubi motte.
Hold the ankles.
Hai, hiza ugokashite.
Move the knees.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Hai, hiza motte.
Hold the knees.
Shita ni oshite.
Press downward.
Jū wa kiai.
Ten with kiai.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Counting
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
(Jū with kiai)
Description
The practitioner sits with the soles of the feet together and the knees open to the sides.
The exercise is performed in two parts:
- the knees move up and down with a light, relaxed motion
- the hands are then placed on the knees and press them downward toward the floor
The first part is dynamic. The second deepens the stretch through controlled pressure. The back remains upright throughout the exercise.
Purpose
- increase hip mobility
- activate and relax the inner thighs
- improve circulation
- prepare for kicks and wide stances
Technical key points
- relaxed movement in the first phase
- controlled pressure in the second phase
- keep the back upright
- move both knees evenly
Comment
The exercise combines movement and stretching and develops hip mobility.