pah-ree-vrit-tah parsh-vah-kon-AHS-uh-nuh
A dynamic standing twist that deeply integrates the lower body foundation with a powerful spinal rotation. It strengthens the core, stretches the side body, and detoxifies the internal organs.
Start in a lunge, bring opposite elbow to front knee.
Twist your torso, keeping your spine long.
Reach the top arm to the sky or over your ear.
Back heel can be lifted or grounded at a 45-degree angle (if grounded, square hips as much as possible).
Front knee stacked directly over the ankle.
Press the bottom elbow into the outer thigh to leverage the twist.
Stack the top shoulder directly over the bottom shoulder.
Maintain a long line of energy from the back heel through the crown of the head.
Deeply stretches the hamstrings, groins, and chest.
Strengthens the core, legs, and obliques.
Improves spinal mobility and aids digestion.
Enhances focus and concentration.
Energizes the body and mind.
Place a block outside the front foot to bring the floor closer and assist in maintaining a long spine during the twist.
Stand behind the student. Place hands on the hips, gently guiding the front hip back and the back hip forward to square the pelvis as much as possible.
Avoid if the student has knee sensitivity; prioritize knee safety over hip squaring.
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 harder.
Invite a spiraling action from the abdominal wall, allowing the torso to revolve around its central axis.