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30 Seiza kōhai nobashi

Name

Romaji:
Seiza kōhai nobashi

Japanese:
正座後背伸ばし

English:
Back extension from seiza

Romaji instructions

Sono mama seiza.
(Remain in seiza.)

Te o ushiro ni tsuite.
(Place hands behind.)

Ushiro ni taoshite.
(Lean backward.)

Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju.
(One to ten.)

Hai, okite.
(Return up.)

Count

Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju

Description

The practitioner sits in seiza.

Hands are placed behind the body for support.

The body leans backward in a controlled motion, going as far as flexibility allows.

At the deepest position:

  • knees remain on the floor
  • lower legs stay grounded
  • hips remain aligned
  • arms control the movement

The position is held or lightly pulsed with the count.

Purpose

  • increase quadriceps flexibility
  • stretch hip flexors
  • mobilize spinal extension
  • improve stability in seiza
  • reduce stiffness

Key technical points

  • controlled backward movement
  • keep knees grounded
  • open the hips forward
  • use arms for support

Safety

  • avoid knee pain
  • do not force depth
  • use arm support
  • stop if discomfort occurs

Comment

This exercise continues the extension phase with reduced load on the feet compared to gyaku seiza.