35 – Diagonal Rotation with Alternating Hand Movement (Hanpo hiraite sayū shōtei undō)¶
Name¶
Hanpo hiraite sayū shōtei undō (左右腰ひねり運動)
Diagonal rotation with alternating hand movement
Instructions (Romaji)¶
Hai, hanpo hiraite.
Open into a wide stance.
Karada hineri.
Rotate the body.
Shotei tsuite.
Hand to foot.
Hantai te age.
Raise the opposite hand.
Sayū.
Right and left.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Counting¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Description¶
The starting position is a wide stance (hanpo hiraite).
From this position, an alternating diagonal movement is performed:
- the upper body bends downward and rotates
- one hand moves toward the opposite foot or ankle
- the other arm extends upward in the opposite direction
The movement alternates from side to side in rhythm with the count.
The movement is initiated from the hips (koshi) while the legs remain stable.
Purpose¶
- increase rotational mobility
- combine lateral and forward bending
- activate the posterior chain
- improve coordination between hips and upper body
Key Technical Points¶
- rotation initiated from the hips (koshi)
- clear diagonal movement
- extend the opposite arm fully
- maintain a stable base
Safety¶
- avoid collapsing forward
- maintain control in rotation
- work within your range of motion
Comment¶
This exercise integrates rotation, lateral bending, and forward bending into a diagonal movement chain.