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28 – Reverse Seiza with Hip and Trunk Movement (Gyaku seiza – Jōtai futte)

Name

Gyaku seiza – Jōtai futte (逆正座・上体振って)
Reverse seiza with hip and trunk movement

Instructions (Romaji)

Hai, gyaku seiza.
Sit in gyaku seiza.

Hai, te kumande.
Interlace the hands.

Atama no ushiro ni.
Behind the head.

Koshi ugokashite.
Move the hips.

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

Hai, hiji mae ni.
Bring the elbows forward.

Karada mawashite.
Rotate the body.

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

Counting

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

Description

The practitioner sits in gyaku seiza, with the hips positioned between the heels or as close as possible.

Part 1 – Hip control

The hands are interlaced behind the head.

The pelvis moves up and down in small controlled motions.
The movement is initiated from the hips (koshi) while the upper body remains stable.

Part 2 – Rotation

The elbows are brought forward.

The upper body rotates alternately to the right and left in a controlled motion.

Purpose

  • increase mobility in knees, ankles, and hips
  • stretch the quadriceps
  • develop hip control (koshi)
  • mobilize the spine and ribcage
  • improve coordination
  • prepare for rotational techniques

Key Technical Points

  • initiate movement from the hips
  • stable upper body in the first part
  • controlled rotation in the second part
  • maintain balance
  • avoid collapsing in the lower back

Safety

  • avoid loading the knees if pain occurs
  • adapt the position to your mobility
  • keep the movement controlled

Comment

This exercise marks the transition to active control of the hips and trunk in Jumbi Undō.