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 out to the sides.
The exercise is performed in two parts:
- the knees are moved up and down in a light and relaxed motion
- the hands are then placed on the knees and the knees are pressed down toward the floor
The first part is dynamic. The second part deepens the stretch through controlled pressure. The back remains upright throughout the exercise.
Purpose¶
- increase mobility in the hips
- 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
- both knees move evenly
Comment¶
This exercise combines movement and stretching and develops mobility in the hips.