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.