28 Gyaku seiza – jōtai futte¶
Name¶
Romaji:
Gyaku seiza – jōtai futte
Japanese:
逆正座・上体振って
English:
Reverse seiza with hip and torso movement
Romaji instructions¶
Gyaku seiza.
(Sit in gyaku seiza.)
Atama no ushiro de te o kumande.
(Interlock hands behind the head.)
Koshi o ugokashite.
(Move the hips.)
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju.
Hai, hiji o totte.
(Bring the elbows forward.)
Karada o mawashite.
(Rotate the body.)
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju.
Count¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju
Description¶
The practitioner sits in gyaku seiza.
Part 1 – Hip movement¶
Hands are interlocked behind the head.
The pelvis moves up and down in controlled motion, initiated from the hips.
Part 2 – Rotation¶
Arms move forward with elbows bent.
The torso rotates alternately left and right, with elbows following the motion.
Purpose¶
- increase mobility in knees, ankles and hips
- stretch quadriceps
- develop hip control
- mobilize spine and chest
- improve coordination
- prepare for elbow techniques
Key technical points¶
- initiate movement from the hips
- stable torso in first phase
- controlled rotation in second phase
- maintain balance
Safety¶
- avoid knee pain
- reduce depth if needed
- keep movement controlled
Comment¶
This exercise marks the transition from lower-body stretching to active torso movement.