29 – Backward Bend in Gyaku Seiza with Foot and Hip Stretch (Chūsoku tsukete kakato – hara tsukidasu)¶
Name¶
Chūsoku tsukete kakato – hara tsukidasu (中足つけて踵持って腹突き出す)
Backward bend in gyaku seiza with foot and hip stretch
Instructions (Romaji)¶
Hai, chūsoku tsukete.
Place the forefoot on the floor.
Kakato motte.
Hold the heels.
Gutto.
Press firmly.
Hara tsukidashite.
Push the hips forward.
Ushiro taoshite.
Lean backward.
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 in gyaku seiza.
The toes are flexed so that the forefoot (chūsoku) is placed on the floor.
The hands move backward to hold the heels (kakato).
From this position, the hips are pressed forward while the upper body leans backward in a controlled backbend.
The movement is initiated from the hips, not by falling backward. The knees remain in contact with the floor throughout the movement.
The chest opens and the spine extends backward.
Purpose¶
- stretch the top of the foot and toes
- increase mobility in the ankle and forefoot
- open the hip flexors and quadriceps
- mobilize spinal extension
- improve posture
Key Technical Points¶
- press the hips forward
- initiate the movement from the hips
- keep the knees stable
- open the chest
- controlled movement
Safety¶
- avoid loading the knees or ankles if pain occurs
- reduce the backward lean if mobility is limited
- keep the movement controlled
- support with the hands if needed
Comment¶
This exercise introduces back extension and balances the previous forward-directed stretching movements.