Grounding Through Internal Rotation

Internal rotation is one of the most overlooked yet powerful foundations in the body. I am fascinated by how it shapes stability, breath, and the way we move through yoga, meditation, bodywork, and even handstands.

When a joint rests in centration, the bones find their most balanced position. This allows the stabiliser muscles to activate without strain. Internal rotation restores this centration, giving us a reliable starting point for strength, mobility, and flow.

Internal rotation also couples directly with the breath. Every exhale guides the bones into subtle movements that calm the nervous system. This down regulated state is the same baseline that supports stillness in meditation and power in asana. When we train internal rotation, we are also training the breath body connection that anchors us in presence.

We have spent many months integrating internal rotation with the core from the pose TVA Activation with Internal Rotation and Heel Strike. Now it is time to move beyond that and sense the stability we have been building in isometric holds. From here we get to enjoy what it can do for us in other poses, transitions and apex expressions.

From a developmental perspective, internal rotation is essential. It is woven into the earliest movement patterns: rolling, crawling, squatting and walking. Many of us skipped or lost parts of these patterns, and the body holds those gaps as injuries or compensations later in life. By reclaiming internal rotation, we reintroduce stability the body always wanted to find.

For yoga practice, this translates into safer transitions, grounded squats, stable balances and handstands that no longer rely on force. For bodywork, it offers a map to see how misalignments in one joint cascade up the chain to the hips, spine and shoulders. For meditation, it brings the physiological anchor of calm that allows the mind to rest.

Internal rotation is not just about turning a joint inward. It is about grounding. It is the gateway to stability that allows external rotation, extension and explosive movements to emerge from a strong base. By listening to this instruction written into the tissues, we empower the body to reorganise and move toward its natural purpose.

This is why I am fascinated by internal rotation. It is simple, practical and profound. A foundation for movement and a practice for life.