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35 – Diagonal rotation and hand movement to the right and left (Hanpo hiraite sayū shōtei undō)

Name

Hanpo hiraite sayū shōtei undō (左右腰ひねり運動)
Diagonal rotation and hand movement to the right and left

Romaji instruction

Hai, hanpo hiraite.
Open wide.

Karada hineri.
Rotate the body.

Shotei tsuite.
Hand to foot.

Hantai te age.
Other hand up.

Sayū.
Right and left.

Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.

Counting

Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū

Description

The starting position is a wide stance (hanpo hiraite).

From this position, an alternating diagonal movement is performed:

  • the upper body bends downward and rotates
  • one hand moves toward the opposite foot or ankle
  • the other arm is extended upward in the opposite direction

The movement alternates from side to side in time with the count.

The movement is initiated from the hips (koshi) while the legs remain stable.

Purpose

  • increase mobility in rotation
  • combine side bending and forward bending
  • activate the posterior chain
  • improve coordination between the hips and the upper body

Technical key points

  • rotation from koshi
  • clear diagonal movement
  • extend the opposite arm
  • stable base
  • maintain control in the rotation
  • work within your own mobility

Comment

This exercise integrates rotation, side bending, and forward bending in a diagonal movement chain.