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Full Bound Twist
7. FLEXIBILITY
How to Perform
Declare your tier, then rotate the spine into the position and hold it still, keeping your hips settled and the turn coming from the torso.
Rules
Declare your tier before starting. Hips stay grounded and the rotation comes from the spine, not from lifting off the seat. Longest hold at your tier wins, and a higher tier always outranks a lower one.
Scoring Method
difficulty+time
Difficulty tier + hold time
Difficulty Tiers — D1 to D4
D1
Seated Twist
Sit tall, rotate the torso and hold with one hand behind
D2
Half Lord
Ardha Matsyendrasana — knee crossed over, elbow outside it, rotate toward the knee
D3
Bound Twist
Marichyasana C — arms bound around the leg to lock the rotation deeper
D4
Full Bound Twist
Marichyasana D — deepest bound spinal rotation
Personal Best
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