32 – Dynamic forward bend in zenkōkutsu (Zenkōkutsu – Jōtai mae fukushin undō)
Name
Zenkōkutsu – Jōtai mae fukushin undō (前後屈上体前屈伸運動)
Dynamic forward bend in zenkōkutsu
Romaji instruction
Hai, jōtai okoshite.
Raise the upper body.
Zenkōkutsu.
Move into zenkōkutsu.
Te kumande.
Interlace the hands.
Atama no ushiro.
Behind the head.
Jōtai mae taoshite.
Forward.
Okoshite.
Up.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Jū, musubi dachi.
On ten – musubi dachi.
Counting
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Description
The practitioner moves into zenkōkutsu.
The hands are placed behind the head with the elbows open.
From this position, a rhythmic movement is performed:
- the upper body bends forward from the hips
- the upper body returns to an upright position with control
The movement is initiated from the hips (koshi) and the back remains long throughout the movement.
On the final count, the feet come together into musubi dachi.
Purpose
- increase mobility in the hips and hamstrings
- mobilize the spine
- activate the trunk
- improve coordination
- train transitions between stances
Technical key points
- initiate the movement from the hips
- keep the back long
- control the return to upright
- maintain a stable base in zenkōkutsu
- avoid falling forward
- adapt the depth to your mobility
Comment
The exercise marks the transition to dynamic standing movement with stance control.