pah-ree-VRIT-tah ARD-hah chahn-DRAHS-ah-nah
A challenging and powerful balance that combines a twist with a one-legged standing pose. It strengthens the legs and core while improving focus and detoxifying the body through rotation.
From a standing position, lift one leg back and reach the opposite hand to the floor or a block.
Twist your torso toward your standing leg and reach your other arm to the sky.
Keep your lifted leg strong and parallel to the floor.
Ground down firmly through your standing foot.
Keep the bottom hand steady for support.
Keep your lifted leg active by reaching through the heel.
Lengthen your spine from your tailbone to the crown of your head.
Stack your shoulders and reach up through your top fingertips.
Strengthens the legs, core, and back muscles.
Improves balance and spatial awareness.
Stimulates the abdominal organs and aids digestion.
Cultivates determination, focus, and mental clarity.
Builds resilience and confidence in challenging positions.
Place a block under your bottom hand to help you maintain a long spine and better balance as you twist.
Practice with your lifted foot pressing against a wall to help you keep your leg level and improve your balance.
Stand behind the student and place one hand on their outer hip to stabilize it and the other on their upper back to help guide the twist.
Make sure they are keeping their lifted leg high and strong.
Twist while balancing on one leg.
Stay strong on your standing leg and turn your chest toward the side, keeping your body long and steady.