28 – Reverse seiza with hip and trunk movement (Gyaku seiza – Jōtai futte)
Name
Gyaku seiza – Jōtai futte (逆正座・上体振って)
Reverse seiza with hip and trunk movement
Romaji instruction
Hai, gyaku seiza.
Sit in gyaku seiza.
Hai, te kumande.
Interlace the hands.
Atama no ushiro ni.
Behind the head.
Koshi ugokashite.
Move the hips.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Hai, hiji mae ni.
Bring the elbows forward.
Karada mawashite.
Rotate the body.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Counting
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Description
The practitioner sits in gyaku seiza, with the seat between the heels or as close as mobility allows.
The exercise is performed in two parts.
In the first part, the hands are interlaced behind the head. The pelvis moves up and down in small controlled movements. The movement is initiated from the hips (koshi) while the upper body remains stable.
In the second part, the elbows are brought forward. The upper body rotates alternately to the right and left in a controlled movement.
Purpose
- increase mobility in the knees, ankles and hips
- stretch the front of the thighs
- develop hip control (koshi)
- mobilize the spine and rib cage
- improve coordination
- prepare for rotation in techniques
Technical key points
- initiate the movement from the hips
- keep the upper body stable in the first part
- use controlled rotation in the second part
- maintain balance
- avoid collapsing through the lower back
- adapt the position to your own mobility
- stop if there is pain in the knees or ankles
Comment
The exercise marks the transition to active hip and trunk control in Jumbi Undō.