23 – Place the leg behind the neck (Kubi no ushiro ni kakeru)
Name
Kubi no ushiro ni kakeru (首の後ろに掛ける)
Place the leg behind the neck
Romaji instruction
Hai, ashi kakete.
Lift and place the leg.
Kubi no ushiro ni.
Behind the neck.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Counting
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Description
The practitioner sits with one leg extended and lifts the other leg with the hands.
The leg is raised and placed behind the neck, or as high as mobility allows.
The movement originates from the hip with assistance from the hands.
Once the position is established, it is held steadily while the upper body remains upright or folds slightly forward.
The position may be deepened with small controlled pulses.
The exercise is then repeated on the opposite side.
Purpose
- develop hip mobility
- stretch the gluteal area and hamstrings
- improve the ability to lift the leg high
- prepare for advanced kicks
Technical key points
- initiate the movement from the hip
- keep the back long
- use the arms to assist without pulling forcefully
- avoid loading the knee joint
- work within your own mobility
- stop if there is pain
Comment
This is an advanced exercise and can be adapted by keeping the leg in front of the body instead.