16 – Forward Bend with Legs Together (Shōmen zenshin undō)¶
Name¶
Shōmen zenshin undō (正面前屈伸)
Forward bend with legs together
Instructions (Romaji)¶
Hai, ashi tojite.
Close the legs.
Mae ni.
Forward.
Hara tsuku yō ni.
Bring the abdomen toward the legs.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Counting¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Description¶
The practitioner sits with the legs extended forward and the feet together.
From this position, the upper body bends forward from the hips while keeping the spine long.
With each count, the body moves gradually closer to the legs, aiming to bring the abdomen (hara) toward the thighs.
The feet remain active with the toes pointing upward. The hands are used for support without pulling the body forward.
Purpose¶
- increase flexibility in the hamstrings
- improve mobility in the hips and pelvis
- train forward bending from the hips
- prepare for kicking techniques
Key Technical Points¶
- initiate the movement from the hips
- keep the legs straight
- maintain a long spine throughout
- avoid collapsing in the back
- gradual deepening
Comment¶
This exercise complements kaikyaku and develops flexibility in the posterior chain of the legs.