Plough Pose – Halasana: Step-by-Step Guide
June 4, 2025Pose Dedicated to the Sage Marichi C – Marichyasana C: Step-by-Step Guide
June 8, 2025
Marichyasana A, named after the sage Marichi, is a seated twisting pose that improves flexibility, enhances digestion, and strengthens the back. This pose offers a deep stretch for the shoulders, spine, and hamstrings, while also providing a gentle twist that stimulates the abdominal organs. Below is a detailed guide on how to perform this asana with proper alignment.
Step-by-Step Instructions:
Starting Position: Begin in Dandasana (Staff Pose) with your legs extended in front of you and your spine tall.
Bend the Left Knee: Bend your left knee and bring the heel close to your left sitting bone, keeping the foot flat on the floor and the knee pointing upward. Leave some space between your left foot and the right thigh.
Engage the Right Leg: Keep your right leg straight and active by engaging the thigh muscles and pointing your toes towards the ceiling.
Inhale and Lengthen: As you inhale, reach your left arm up, creating length through the spine while grounding through your sitting bones.
Forward Fold: As you exhale, fold forward and reach your left arm inside the left thigh. Internally rotate your shoulder, turning your palm away from you. Bend your elbow and wrap your arm around your bent leg, bringing the back of your hand to the side of the thigh or your hip.
Wrap the Right Arm: Wrap your right arm behind your back, reaching towards your left hand or wrist. If you can, clasp your hands together.
Fold Deeper: Continue to fold forward with each exhalation, keeping your lower belly engaged and the right leg active. Keep your toes pointing up to maintain length in the right leg.
Stay in the Pose: Hold the pose for 5-10 breaths, deepening the stretch with each breath while keeping the shoulders relaxed.
Exit the Pose: To release the pose, unwind your arms, straighten your right leg, and come back to Dandasana.
Beginner’s Tips:
Sit on a Block: If you find it challenging to ground through both sitting bones, sit on a block or a folded blanket to help lift your pelvis and achieve better alignment.
Focus on the Fold: Instead of worrying about clasping your hands, focus on the forward fold. If you can’t reach your hands, use a strap or hold your waistband or shirt to assist in the stretch.
Use Your Hand for Support: You can also hold your bent leg with your opposite hand as you come forward, using the knee to help guide the stretch and deepen the fold.
Benefits of Marichyasana A:
Increases Flexibility: This pose increases flexibility in the back, shoulders, and hamstrings, making it beneficial for improving overall flexibility and mobility.
Stimulates Digestion: The twist in this pose massages the abdominal organs, aiding digestion and detoxification.
Improves Posture and Spinal Health: Marichyasana A helps strengthen the back and improves posture by opening up the chest and promoting spinal alignment.
Things to Watch Out For:
Shoulder Blade Positioning: Focus on sliding the shoulder blades down your back to avoid hunching the shoulders and upper back.
Lower Back Caution: If you have lower back problems, it’s important to be cautious with this forward bend. You might want to try a gentler seated forward bend with your knees bent, or consider sitting on a folded blanket to support the lower back. If necessary, skip forward bends entirely.
Variations to Try:
Big Toe Variation: Instead of binding your hands behind your back, you can reach for the big toe of your outstretched leg with your thumb and forefinger. If you can’t reach the toe, wrap a strap around your foot for support.
Focus on Lengthening: In the big toe variation, prioritize lengthening the spine instead of folding forward deeply, allowing for a gentler stretch.
At Serenev Studio, we offer three distinctive yoga practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Each practice helps increase flexibility, strength, and mindfulness. Whether you’re a beginner or an experienced practitioner, register online or contact yoga studio North York today to join the premier yoga classes in North York and deepen your practice.
