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A complex standing twist that demands intense grounding and balance. It integrates a deep hamstring stretch with a spiraling spinal rotation to detoxify the torso and sharpen mental focus.
Square your hips toward the front of the mat.
Extend your spine forward before initiating the rotation.
Reach the top hand toward the sky while grounding through both heels.
Scissor your inner thighs toward each other to stabilize the pelvis.
Root the back heel at a 45-degree angle, sealing the outer edge of the foot.
Draw the front hip crease back and the back hip forward to keep the sacrum level.
Stack the top shoulder directly over the bottom shoulder.
Improves spinal rotational mobility and digestive function
Stretches and strengthens the outer hips and hamstrings
Challenges equilibrium to build perseverance and calm under pressure
Place a block under the bottom hand on the inside or outside of the front foot to maintain spinal length during the twist.
Press the outer edge of the back foot against a wall to ensure the foundation remains stable as the torso rotates.
Stand behind the student. Place your hands on their hips and guide the front hip back while keeping the back heel grounded.
Ensure the student's front knee is not hyperextended.
Place one hand on the student's sacrum and the other on the top shoulder; gently encourage length in the spine before assisting the rotation.
Avoid if the student has acute disc herniation or SI joint instability.
Turn your body.
Twist your upper back around your center, keeping your spine long.
Put your hand down.
Press your hand down to help open your chest and twist more.