22 – Downward knee press in seated position (Hiza o motte oshisage undō)
Name
Hiza o motte oshisage undō (膝を持って押し下げ運動)
Downward knee press in seated position
Romaji instruction
Hai, ashi hikitsukete.
Draw the leg in.
Hai, hiza motte.
Hold the knee.
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
(Jū with kiai)
Description
The practitioner sits with one leg extended and the other drawn in toward the body.
The knee of the drawn-in leg is held with the hands and pressed toward the floor in a controlled manner.
With each count, the knee is gradually pressed downward. The movement comes from the hip rather than by forcing the knee joint.
After ten repetitions, the exercise is repeated on the opposite side.
Purpose
- increase hip mobility
- stretch the inner thigh and gluteal area
- develop control in the position
- prepare for kicks and stances
Technical key points
- press downward with control
- let the movement come from the hip
- avoid forcing the knee
- keep the upper body stable
- work without pain
Comment
The exercise deepens hip mobility and develops control in the position.