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 in a controlled manner to an upright position
The movement is initiated from the hips (koshi), and the back remains long throughout the movement.
On the final count, the legs are brought 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¶
- the movement is initiated from the hips
- keep the back long
- control the return to upright position
- stable base in zenkōkutsu
- avoid falling forward
- adapt the depth according to mobility
Comment¶
This exercise marks the transition to standing dynamic movement with stance control.