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30 – Backward bend from seiza (Seiza kōhai nobashi)

Name

Seiza kōhai nobashi (正座後背伸ばし)
Backward bend 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.
Rise 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, first with support from 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 are kept forward, and the arms control the movement.

The position is held or slightly deepened in time with the count.

After the final count, the practitioner returns in a controlled manner to the seated position.

Purpose

  • increase mobility in the front of the thighs
  • stretch the hip flexors
  • mobilize backward bending in the spine
  • improve stability in seiza
  • prepare the body for training

Technical key points

  • controlled backward movement
  • initiate the movement from the hips
  • the knees remain in contact with the floor
  • open the hips forward
  • use the arms for support
  • do not go deeper than control allows
  • stop if pain or discomfort occurs

Comment

This exercise continues the backward-bending sequence in a more stable position than gyaku seiza.