29 – Backbend in gyaku seiza with foot and hip stretch (Chūsoku tsukete kakato – hara tsukidasu)
Name
Chūsoku tsukete kakato – hara tsukidasu (中足つけて踵持って腹突き出す)
Backbend in gyaku seiza with foot and hip stretch
Romaji instruction
Hai, chūsoku tsukete.
Place the balls of the feet down.
Kakato motte.
Hold the heels.
Gutto.
Press.
Hara tsukidashite.
Drive the hips forward.
Ushiro taoshite.
Lean backward.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Counting
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Description
The practitioner sits in gyaku seiza.
The toes are flexed so that the balls of the feet (chūsoku) are placed against the floor.
The hands reach back and grasp the heels (kakato).
From this position, the hips press forward while the upper body leans backward in a controlled backbend.
The movement is initiated from the hips rather than by falling backward. The knees remain on the floor throughout the movement.
The chest opens and the spine extends backward.
Purpose
- stretch the tops of the feet and toes
- increase mobility in the ankles and forefoot
- open the hip flexors and front of the thighs
- mobilize spinal extension
- improve posture
Technical key points
- press the hips forward
- initiate the movement from the hips
- keep the knees stable
- open the chest
- move with control
- reduce the backward lean if mobility is limited
- avoid loading the position if there is knee or ankle pain
- use the hands for support when needed
Comment
The exercise introduces backbending and balances the preceding forward-directed stretches.