oo-TEE-tah parsh-vah-kon-AHS-uh-nuh
A powerful lateral stretch that creates a seamless line of energy from the back heel to the fingertips. It combines a deep lunge with a torso twist to build stamina and flexibility.
Deep lunge in the front leg.
One long line from heel to fingers.
Rotate the heart toward the sky.
Feet 3.5 to 4 feet apart.
Front heel aligned with back arch.
Bend front knee to 90 degrees, tracking it over the ankle.
Extend the top arm over the ear, palm facing down.
Press the front elbow into the inner knee to create leverage for the twist.
Strengthens and stretches the legs, knees, and ankles
Stretches the groins, spine, waist, and shoulders
Stimulates abdominal organs
Builds focus and physical endurance
Place a block outside the front foot for your bottom hand. This provides the height needed to rotate the chest open without collapsing into the front thigh.
Press the outer edge of your back foot into a wall. This anchor allows you to extend more deeply through the top arm while maintaining a stable base.
Stand behind the student. Hold their top wrist. Gently pull along the diagonal line to maximize the stretch from heel to fingertips.
Ensure the shoulder stays integrated in the socket.
Stand behind. One hand on the bottom rib cage, one on the top hip. Gently rotate the ribs up while anchoring the hip down.
Follow the exhale.
Put your arm over your head
Reach your top arm overhead, creating a long line from your back foot to your fingertips.