09 – Knee Rotation (Hiza mawashi undō)¶
Name¶
Hiza mawashi undō (膝回し運動)
Knee rotation
Instructions (Romaji)¶
Hai, hiza mawashite.
Rotate the knees.
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 close together and bends the knees slightly forward. The hands are placed on the knees.
From this position, small circular movements are performed where the knees, lower legs, and feet move together.
The hands are used lightly to guide the movement. The circle moves forward, to the side, and back in a controlled motion.
After six rotations, the direction changes and the movement is repeated in the opposite direction.
The movement is small and controlled.
Purpose¶
- mobilize the knees
- prepare the knee joints for load
- improve movement control
Key Technical Points¶
- small and controlled circles
- knees move together
- even weight distribution on both feet
- stable upper body
Comment¶
This exercise follows kusshin and prepares the knees for continued movement and load.