32 Zenkōkutsu – jōtai mae fukushin undō¶
Name¶
Romaji:
Zenkōkutsu – jōtai mae fukushin undō
Japanese:
前後屈上体前屈伸運動
English:
Dynamic forward bending in zenkōkutsu
Romaji instructions¶
Hai, jōtai okoshite.
(Raise the torso.)
Hai, zenkōkutsu.
(Move into zenkōkutsu.)
Te o atama no ushiro de kumande.
(Interlock hands behind the head.)
Jōtai o mae ni taoshite, okoshite.
(Bend forward and rise up.)
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju.
Ju de musubi dachi.
(On ten – musubi dachi.)
Count¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju
Description¶
The practitioner moves into zenkōkutsu dachi.
Hands are placed behind the head.
A rhythmic forward bending movement is performed:
- bend forward from the hips
- return to upright position
On the final count, the stance closes into musubi dachi.
Purpose¶
- increase hip and hamstring mobility
- mobilize the spine
- activate the core
- improve coordination
- train stance transitions
Key technical points¶
- initiate from hips
- maintain long spine
- controlled upward movement
- stable stance
Safety¶
- avoid excessive spinal rounding
- control movement
- adjust depth if needed
Comment¶
This exercise transitions into standing dynamic movement and stance control.