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22 – Downward pressing of the knee 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 pressing of the knee 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 leg drawn in toward the body.

The knee of the drawn-in leg is held with the hands and pressed in a controlled manner down toward the floor.

With each count, the knee is gradually pressed downward. The movement comes from the hip, not from pressing into the knee joint.

After ten repetitions, the exercise is repeated on the opposite side.

Purpose

  • increase mobility in the hip
  • stretch the inner thigh and gluteal region
  • develop control in the position
  • prepare for kicks and stances

Technical key points

  • controlled downward pressure
  • the movement comes from the hip
  • avoid forcing the knee
  • stable upper body
  • work without pain

Comment

This exercise deepens hip mobility and develops control in the position.