ARD-hah MOTS-yen-DRAHS-ah-nah
A deep, seated spinal twist that wrings out tension from the core and revitalizes the nervous system. It balances the digestive fire while promoting a graceful rotation of the vertebral column.
Sit with one leg crossed over the other.
Twist toward the top knee.
Keep the spine long and chest open.
Root both sitting bones firmly; if one lifts, straighten the bottom leg.
Place the top foot flat on the floor outside the opposite knee.
Inhale to grow tall before rotating; never twist into a collapsed spine.
The back hand acts as a second spine—use it for height, not for leaning.
Increases spinal rotation and lateral flexibility.
Massages abdominal organs to aid digestion and detoxification.
Clears mental fog and sharpens focus through a unique perspective shift.
Sit on a folded blanket to help elevate the hips, ensuring both sitting bones stay grounded during the twist.
Place a block behind the sacrum to rest the back hand on if it doesn't reach the floor with a straight spine.
Use a strap between hands if attempting a bind to maintain shoulder opening without straining.
Place one hand on the crown and the other on the sacrum, gently encouraging vertical length before the student twists.
Do not rotate the student's torso for them; provide only vertical guidance.
Stand behind the student and place palms on both shoulders, gently guiding the front shoulder back and the back shoulder open.
Ensure the student is not arching the lower back excessively.
Twist your back.
Gently twist your spine starting from its base, letting your head turn last.
Pull your knee.
Use your elbow against your outer thigh to help twist your upper body deeper.