19 – Knee Movement and Downward Pressure (Ryōhiza futte osaete)¶
Name¶
Ryōhiza futte osaete (両膝振って押さえて)
Knee movement and downward pressure
Instructions (Romaji)¶
Ashikubi o motte.
Hold the ankles.
Hiza o ugokashite.
Move the knees.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Hiza o motte.
Hold the knees.
Shita ni oshite.
Press downward.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū…
Jū! (Kiai)
Counting¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
(Jū with kiai)
Description¶
The practitioner sits with the soles of the feet together and the knees open to the sides.
The exercise is performed in two phases:
- Dynamic movement of the knees up and down
- Controlled downward pressure using the hands
The first phase activates mobility, while the second phase deepens the stretch.
Purpose¶
- increase external hip rotation
- activate and relax the adductors
- improve circulation in the hip area
- prepare for kicking techniques and wide stances
Key Technical Points¶
- relaxed movement in the first phase
- controlled pressure in the second phase
- upright posture
- symmetrical movement
Comment¶
This exercise combines dynamic movement and static stretching to develop hip mobility.