30 – Backbend from seiza (Seiza kōhai nobashi)
Name
Seiza kōhai nobashi (正座後背伸ばし)
Backbend from seiza
Romaji instruction
Hai, sono mama seiza.
Remain in seiza.
Hai, te ushiro ni tsuite.
Place the hands behind you.
Ushiro ni taoshite.
Lean backward.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Hai, okite.
Come back up.
Counting
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Description
The practitioner sits in seiza, with the body resting on the heels and the back upright.
The hands are placed behind the body for support.
From this position, the practitioner leans backward in a controlled manner, initially supported by the arms.
The movement is initiated from the hips and continues gradually as far as control allows.
In the deepest position, the knees remain stable on the floor, the lower legs stay in contact with the floor, the hips remain forward, and the arms control the movement.
The position is held or gently deepened in time with the count.
After the final count, the practitioner returns to the seated position with control.
Purpose
- increase mobility in the front of the thighs
- stretch the hip flexors
- mobilize spinal extension
- improve stability in seiza
- prepare the body for training
Technical key points
- move backward with control
- initiate the movement from the hips
- keep the knees in contact with the floor
- open the hips forward
- use the arms for support
- do not go deeper than control allows
- stop if there is pain or discomfort
Comment
The exercise continues the backbending sequence in a more stable position than gyaku seiza.