23 Kubi no ushiro ni kakeru¶
Name¶
Romaji:
Kubi no ushiro ni kakeru
Japanese:
首の後ろに掛ける
English:
Place the leg behind the neck
Romaji instructions¶
Hai, ashi o kakete.
(Lift and place the leg.)
Atama no ushiro ni.
(Behind the head.)
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju.
(One to ten.)
Count¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju
Description¶
The practitioner sits with one leg extended and lifts the other leg with the hands.
The leg is placed over the shoulder and behind the neck, or as far as flexibility allows.
The position is held while the upper body leans slightly forward.
Small controlled pulses deepen the stretch gradually.
The exercise is then repeated on the opposite side.
Purpose¶
- develop extreme hip mobility
- stretch glutes and hamstrings
- improve ability to lift the leg high
- prepare for advanced kicking techniques
Key technical points¶
- movement originates from the hips
- maintain a long spine
- arms assist but do not pull
- work within personal range
Safety¶
- do not force the position
- avoid stress on the knee
- stop if pain occurs
- adjust depth according to level
Comment¶
This is an advanced exercise and can be modified by keeping the leg in front of the body.