29 – Backward bend 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)
Backward bend in gyaku seiza with foot and hip stretch
Romaji instruction¶
Hai, chūsoku tsukete.
Place the ball of the foot on the floor.
Kakato motte.
Hold the heels.
Gutto.
Press firmly.
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 bent so that the ball of the foot (chūsoku) is placed against the floor.
The hands move back and grasp the heels (kakato).
From this position, the hips are pressed forward while the upper body leans backward in a controlled backbend.
The movement is initiated from the hips, not by falling backward. The knees remain on the floor throughout the movement.
The chest opens and the spine is extended backward.
Purpose¶
- stretch the top of the foot and the toes
- increase mobility in the ankle and forefoot
- open the hip flexors and the front of the thighs
- mobilize backward bending in the spine
- improve posture
Technical key points¶
- press the hips forward
- initiate the movement from the hips
- keep the knees stable
- open the chest
- controlled movement
- reduce the backward lean if mobility is limited
- avoid loading the knees or ankles if pain occurs
- use the hands for support if needed
Comment¶
This exercise introduces backward bending and balances the earlier forward-directed stretching elements.