32 – Dynamic Forward Bend in Zenkōkutsu (Zenkōkutsu – Jōtai mae fukushin undō)¶
Name¶
Zenkōkutsu – Jōtai mae fukushin undō (前後屈上体前屈伸運動)
Dynamic forward bend in zenkōkutsu
Instructions (Romaji)¶
Hai, jōtai okoshite.
Raise the upper body.
Zenkōkutsu.
Move into zenkōkutsu.
Te kumande.
Interlace the hands.
Atama no ushiro.
Behind the head.
Jōtai mae taoshite.
Forward.
Okoshite.
Up.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Jū, musubi dachi.
On ten – musubi dachi.
Counting¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Description¶
The practitioner moves into zenkōkutsu dachi.
The hands are placed behind the head with the elbows open.
From this position, a rhythmic movement is performed:
- the upper body bends forward from the hips
- the upper body returns to an upright position in a controlled manner
The movement is initiated from the hips (koshi), and the spine remains long throughout.
On the final count, the feet are brought together into musubi dachi.
Purpose¶
- increase mobility in the hips and hamstrings
- mobilize the spine
- activate the core
- improve coordination
- train transitions between stances
Key Technical Points¶
- initiate the movement from the hips
- maintain a long spine
- controlled return to upright position
- stable base in zenkōkutsu
- avoid falling forward
Safety¶
- avoid rounding the back
- control the upward movement
- adapt depth according to mobility
Comment¶
This exercise marks the transition to standing dynamic movement with stance control.