17 – Forward Bend with One Leg Drawn In and Rotation (Sayū ashi hiite mae ni taosu)¶
Name¶
Sayū ashi hiite mae ni taosu (左右脚引いて前に倒す)
Forward bend with one leg drawn in and rotation
Instructions (Romaji)¶
Hai, migi ashi hiite.
Draw in the right leg.
Karada hineri.
Rotate the body.
Mune tsukete.
Bring the chest toward the leg.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Hantai.
Opposite side.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Counting¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Hantai
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Description¶
The practitioner sits with one leg extended forward and the other leg drawn in toward the body.
From this position, the upper body rotates toward the extended leg while bending forward from the hips.
The extended leg remains straight with an active foot. The goal is to bring the chest toward the thigh.
With each count, the position is gradually deepened.
The exercise is performed on one side and then repeated on the opposite side.
Purpose¶
- increase flexibility in the hamstrings and hips
- improve trunk rotation
- develop control in asymmetrical positions
- prepare for rotational techniques
Key Technical Points¶
- rotate toward the extended leg
- initiate the movement from the hips
- maintain a long spine
- avoid pulling with the arms
- gradual deepening
Comment¶
This exercise combines forward bending and rotation and prepares for technical movements.