26 Hiza o motte oshisage undō¶
Name¶
Romaji:
Hiza o motte oshisage undō
Japanese:
膝を持って押し下げ運動
English:
Knee press in seated position
Romaji instructions¶
Ashi o hikitsukete.
(Pull the leg in.)
Hiza o motte.
(Hold the knee.)
Shita ni oshite.
(Press downward.)
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju.
(One to ten.)
Ju wa kiai.
(Ten with kiai.)
Count¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju
(Ju with kiai)
Description¶
The practitioner sits with one leg extended and the other drawn in.
The knee of the bent leg is held and pressed downward in a controlled motion.
Each count corresponds to one downward press.
This is the mirrored execution of the previous exercise.
Purpose¶
- increase hip and knee mobility
- stretch glutes and inner thigh
- improve control in seated positions
- prepare for kicks and stances
Key technical points¶
- controlled pressure
- do not force the knee
- movement originates from the hip
- stable upper body
Comment¶
This exercise completes the seated knee and hip mobility sequence.