Moreover, in Shotokan at least, the first is taught and is most commonly used, in the basic kata (Taikyoku, Heian), in the Kihon Ippon Kumite (or Sambon, Gohon), Ippon Kumite, etc.
Zenkutsu Dachi - Of Zen = front, Kutsu = folded et Dachi = Stance - means stance with folded front leg. It is a very stable stance with the weight of the body at 70% on the front leg. This is in principle a so-called forward attack stance (Ayumi Ashi), but which can also be used in retreating (Iki Ashi) during a defensive phase.
Decomposition of Zenkutsu Dachi:
Zenkutsu Dachi looks, but by far, a slot before (it reminds us of our gym class at school ;-)):
You position yourself in support on the front leg (about 70% of the body weight). The front leg is bent with the knees perpendicular to the toes (you must not see your toes). The back leg is stretched. Warning, I put a little flat about this tension; it should not be exaggerated because it is done by a contraction of the quadriceps (very powerful muscle in front of the thigh) which may cause you to tilt the pelvis forward (anteversion). This rocker basin will have the effect of arching your lower back which is not good at all for your lumbar vertebrae. In fact your pelvis must remain flat and relaxed to be able to tilt when the time comes forwards, the back where the sides when you decide it according to the technique you want to do. It will not be necessary to "force" on the tension of the leg.
For the leg to stretch more easily, it will be necessary to specific stretching exercises quadriceps and psoas-iliac (deep muscle of the groin that serves to lift the knees) to gain on the flexibility of the hips, but it is not an absolute necessity.
The back foot should be facing forward. If you let your foot turn back or even 90 ° as you often see, you will not be able to engage your hip forward to maintain pressure on the front leg. Indeed, neither the knee nor the ankle have the function of rotation, so you can not have the hip forward and the foot back without risking to create too strong torsions in the knee. So that the hip looks in front, it is necessary that the toes look in front if not beware of ligaments crossed! 🙁
You maintain a strength inside the thighss by contracting slightly (but firmly!) the adductors (muscles inside the thighs) to keep a solid connection between the two legs for the passage of energy to the ground.
If we look at you from the front, when you are in Zenkutsu Dachi, your feet are spread about the width of your shoulders. Do not put them on one line, you would not have balance, as if you were walking on a wire.
The pelvis is flat, and the vertebrae are simply stacked one above the other, without being leaning forward or backward or to one side. We keep a pressure towards the ground by just maintaining a slight tension in the belly (hara) to keep your internal energy ready to explode at any request. A bit like a valve that would be kept closed until the desired moment to release all the power of steam.
I have prepared a video to which I return in detail on the various points that we have just discussed and where I give you some additional tips on the movements forward (Ayumi Ashi) and backward (Iki Ashi) in Zenkutsu Dachi.
See you soon
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