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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 to that position as possible.

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 control in the hips (koshi)
  • mobilize the spine and rib cage
  • improve coordination
  • prepare for rotation in techniques

Technical key points

  • the movement is initiated from the hips
  • stable upper body in the first part
  • controlled rotation in the second part
  • maintain balance
  • avoid collapsing in the lower back
  • adapt the position to your own mobility
  • stop if pain occurs in the knees or ankles

Comment

This exercise marks the transition to active control of the hips and trunk in Jumbi Undō.