10 – Hip rotation (Koshi mawashi undō)¶
Name¶
Koshi mawashi undō (腰回し運動)
Hip rotation
Romaji instruction¶
Hai, obi no yoko motte.
Hold the sides of the belt.
Koshi ōkiku mawashite.
Rotate the hips in a large circle.
Ichi, ni, san, shi, go, roku.
Hantai.
Opposite direction.
Ichi, ni, san, shi, go, roku.
Counting¶
Ichi, ni, san, shi, go, roku
Hantai
Ichi, ni, san, shi, go, roku
Description¶
The practitioner stands with the feet slightly wider than shoulder-width apart and holds the sides of the belt.
The hips are moved in a large circle forward, to the side, backward, and back again.
The movement is performed six times in the same direction and is then repeated in the opposite direction.
The knees remain slightly bent and the feet stay firmly on the floor. The upper body remains upright throughout the movement.
Purpose¶
- increase mobility in the hips
- activate the trunk and hips
- improve control in rotation
- prepare for kicks and movement
Technical key points¶
- large and controlled circles
- the movement originates in the hips
- stable upper body
- even rhythm
- feet firmly on the floor
Comment¶
This exercise follows the earlier elements and prepares the body for larger movements and rotations.