mah-ree-chee-AHS-ah-nah C
A profound seated spinal twist that combines a bent knee with a bind, offering deep detoxification and internal massage. It requires strong core engagement and shoulder flexibility while calming the nervous system.
One leg extended, the other bent with foot near hip.
Twist toward the bent knee and bind behind your back.
Keep the spine long and gaze over the back shoulder.
Root down through both sitting bones; sit on a blanket if necessary.
Bent foot flat on the floor, about a fist-width from the hip.
Inhale to lengthen the spine, then exhale to initiate the twist from the lower abdomen.
Use the bent knee as leverage for the twist; the elbow hooks outside the knee.
Shoulders stay broad and relaxed, drawing away from the ears.
Deeply twists the spine, improving flexibility and range of motion.
Massages abdominal organs, aiding digestion and detoxification.
Stretches the hamstrings and glutes of the extended leg.
Calms the mind and nervous system, relieving stress.
Enhances focus and mental clarity.
Use a strap to bridge the gap between your hands if you cannot comfortably bind behind your back.
Sit on a folded blanket to elevate the hips, helping to maintain a long spine and allowing for a deeper, safer twist.
Stand behind the student. Gently guide the binding arm further around, encouraging the shoulder to open and the hands to clasp.
Avoid forcing the bind; ensure there's no pain in the shoulder or wrist.
Place one hand on the sacrum for grounding and the other on the mid-back (scapula area) to encourage a deeper spinal rotation on the exhale.
Ensure the student is not compressing their lower back; encourage length before depth.
Twist hard.
Invite a spiraling rotation from the core, allowing the torso to wring out and detoxify with each exhalation.