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 the other leg lifted with the hands.
The leg is brought upward and placed behind the neck, or as high as possible depending on mobility.
The movement originates in the hip with assistance from the hands.
Once the position is established, it is held steadily while the upper body remains upright or bends slightly forward.
The movement may be deepened with small controlled pulses.
The exercise is then repeated on the opposite side.
Purpose¶
- develop mobility in the hip
- stretch the gluteal region and hamstrings
- improve the ability to lift the leg high
- prepare for advanced kicks
Technical key points¶
- the movement is initiated from the hip
- keep the back long
- the arms assist without pulling forcefully
- avoid loading the knee joint
- work within your own mobility
- stop if pain occurs
Comment¶
This exercise is advanced and may be adapted by holding the leg in front of the body instead.