10 – Hip Rotation (Koshi mawashi undō)¶
Name¶
Koshi mawashi undō (腰回し運動)
Hip rotation
Instructions (Romaji)¶
Hai, obi no yoko motte.
Hold the sides of the belt.
Koshi ōkiku mawashite.
Rotate the hips in large circles.
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 move in a large circular motion forward, to the side, backward, and around.
The movement is performed six times in one direction and then repeated in the opposite direction.
The knees are slightly bent, and the feet remain stable on the floor. The upper body remains upright throughout the movement.
Purpose¶
- increase hip mobility
- activate core and hips
- improve rotational control
- prepare for kicking techniques and movement
Key Technical Points¶
- large and controlled circles
- movement originates from the hips
- stable upper body
- even rhythm
- feet stable on the floor
Comment¶
This exercise follows the previous movements and prepares the body for larger motions and rotations.