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15 – Hip-Driven Side Fold in Leg Split (Koshi o orosu – Jōtai taoshi undō)

Name

Koshi o orosu – Jōtai taoshi undō (腰を下ろす・上体倒し運動)
Hip-driven side fold in leg split

Instructions (Romaji)

Hai, koshi orosu.
Lower the hips.

Migi kara.
Start from the right.

Ichi, ni.
San, shi.

Hidari.
Left side.

Go, roku.
Shichi, hachi.

Mō ichido.
One more time.

Ichi, ni.
San, shi.
Go, roku.
Shichi, hachi.

Hai, shōmen ni.
To the center.

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

Counting

Ichi, ni
San, shi
Go, roku
Shichi, hachi

(repetition)

Ichi, ni
San, shi
Go, roku
Shichi, hachi

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

Description

The practitioner sits in kaikyaku with the legs wide apart and straight.

The movement is driven from the hips and performed in three parts:

  1. The upper body lowers toward the right leg in two short pulses
  2. The same movement is performed toward the left leg
  3. The sequence is repeated once more
  4. Finally, the body moves forward toward the center

With each count, the body lowers progressively deeper. The movement is initiated from the pelvis while the upper body remains long.

Purpose

  • increase hip mobility
  • develop dynamic flexibility
  • improve control in kaikyaku
  • train hip-driven movement

Key Technical Points

  • movement starts from the hips
  • keep the legs straight
  • maintain a long spine
  • avoid pulling with the arms
  • gradual deepening

Comment

This exercise develops dynamic flexibility and trains movements initiated from the hips.