Zenkutsu Dachi

Last Updated: August 15, 2017

Definition - What does Zenkutsu Dachi mean?

Zenkutsu dachi is the front-standing stance in karate. In this stance, the practitioner holds the legs three to four feet apart, the front foot is perpendicular to the back foot, which is turned out to keep the hips approximately 45 degrees from the front. This stance is a stabilizing stance that strengthens and tones the thighs, hips and glutes.

Yogapedia explains Zenkutsu Dachi

Karate, like yoga, is a practice that is thousands of years old and is used to clear the mind so the practitioner can achieve enlightenment. Even though karate and yoga were developed in different cultures and at different times, they share many similarities. Zenkutsu dachi shares the same foot pattern as virabhadrasana B, or warrior two pose; however, the positioning of the legs, hips and upper body varies a great deal.

In zenkutsu dachi stance, the back foot is parallel to the front foot, the front knee is bent with the knee over the big toes, which allows the back leg to move forward if needed while the hips are turned 45 degrees toward the front. This foot pattern strengthens, tones and stretches the feet, ankles, calves, thighs and hips.

In virabhadrasana B, the feet remain in the same position while the bent front knee is directly inline with the ankle and the hips sink down. The positioning of the upper body and the available mobility of the yogi determine the rotation of the hips; however, they rarely go more than 35 degrees forward. Both variations tone the lower body and align the upper body.

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