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.