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30 – Backward Bend from Seiza (Seiza kōhai nobashi)

Name

Seiza kōhai nobashi (正座後背伸ばし)
Backward bend from seiza

Instructions (Romaji)

Hai, sono mama seiza.
Remain in seiza.

Hai, te ushiro ni tsuite.
Place the hands behind.

Ushiro ni taoshite.
Lean backward.

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

Hai, okite.
Return upright.

Counting

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

Description

The practitioner sits in seiza, with the body resting on the heels and the spine upright.

The hands are placed behind the body for support.

From this position, the practitioner leans backward in a controlled manner, initially supported by the arms.

The movement is initiated from the hips and continues gradually as far as control allows.

In the deepest position:

  • the knees remain in contact with the floor
  • the lower legs stay on the floor
  • the hips are kept forward
  • the arms control and support the movement

The position is held or slightly deepened according to the count.

After the final count, the practitioner returns to the seated position in a controlled manner.

Purpose

  • increase mobility in the quadriceps
  • stretch the hip flexors
  • mobilize spinal extension
  • improve stability in seiza
  • prepare the body for training

Key Technical Points

  • controlled backward movement
  • initiate from the hips
  • knees remain in contact with the floor
  • open the hips forward
  • use the arms for support

Safety

  • avoid loading the knees if pain occurs
  • do not go deeper than control allows
  • support with the arms if needed
  • stop if discomfort occurs

Comment

This exercise continues the backbend sequence in a more stable position than gyaku seiza.