29 Chūsoku tsukete kakato – hara tsukidasu¶
Name¶
Romaji:
Chūsoku tsukete kakato – hara tsukidasu
Japanese:
中足つけて踵持って腹突き出す
English:
Back extension in gyaku seiza with foot and hip stretch
Romaji instructions¶
Chūsoku o tsukete.
(Place the forefoot on the floor.)
Kakato o motte, gutto.
(Hold the heels and press.)
Hara o tsukidashite.
(Push the hips forward.)
Ushiro ni taoshite.
(Lean backward.)
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju.
(One to ten.)
Count¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju
Description¶
The practitioner sits in gyaku seiza.
The toes are flexed so that the forefoot is pressed into the floor.
The heels are held with the hands.
The hips are pushed forward while the torso leans backward in a controlled extension.
The chest opens and the spine extends.
Purpose¶
- stretch the top of the foot and toes
- increase ankle and forefoot mobility
- open hip flexors and quadriceps
- mobilize spinal extension
- improve posture
Key technical points¶
- push hips forward
- keep knees stable
- open the chest
- controlled movement
Safety¶
- avoid knee and ankle pain
- reduce depth if needed
- keep movement controlled
- use support if necessary
Comment¶
This exercise introduces spinal extension and balances previous forward stretching.