35 – Diagonal rotation and hand movement 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 right and left
Romaji instruction
Hai, hanpo hiraite.
Open wide.
Karada hineri.
Rotate the body.
Shotei tsuite.
Hand toward the foot.
Hantai te age.
Raise the other hand.
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 extends upward in the opposite direction
The movement alternates sides in time with the count.
The movement is initiated from the hips (koshi) while the legs remain stable.
Purpose
- increase rotational mobility
- combine side bending and forward bending
- activate the posterior chain
- improve coordination between the hips and upper body
Technical key points
- rotate from koshi
- use a clear diagonal movement
- extend the opposite arm
- maintain a stable base
- control the rotation
- work within your own mobility
Comment
The exercise integrates rotation, side bending and forward bending into one diagonal movement chain.