Pose Dedicated to the Sage Marichi A – Marichyasana A: Step-by-Step Guide
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Marichyasana C is a deep seated twist named after the sage Marichi. This variation of Marichyasana provides a thorough stretch to the spine, ribs, and back, while improving posture and digestion. It also offers a great way to open the shoulders and maintain spinal health. Follow these steps for proper alignment and to reap the benefits of this posture.
Step-by-Step Instructions:
Starting Position: Begin in Dandasana (Staff Pose), sitting with your legs extended in front of you and your spine tall.
Bend the Right Knee: Bend your right knee and place your foot flat on the mat, a comfortable distance from your hip. Keep the foot grounded, and ensure there is a slight space between the right foot and left thigh.
Ground the Sitting Bones: Ground through both sitting bones to create length in the spine and sit tall.
Position the Right Hand: Place your right hand or fingertips behind you for support as you stabilize the pose.
Inhale and Reach: On an inhale, raise your left arm, reaching up and lengthening through the spine.
Exhale and Twist: On your exhale, begin twisting your upper body to the right. Bring your left arm across the right leg, pressing the left upper arm against the outer right knee.
Engage the Left Elbow: Bend your left elbow and point your fingertips towards the ceiling. Keep the left hand active, and focus on maintaining a strong and stable core.
Deepen the Twist: With each inhale, press your sitting bones down into the floor, lengthening your spine. As you exhale, gently twist further to the right.
Maintain Leg Activation: Keep the outstretched leg active throughout the pose by pressing the toes gently into the mat.
Hold the Pose: Stay in Marichyasana C for 5 deep breaths, continuing to engage the core and deepen the twist with each breath.
Exit the Pose: To come out, inhale and bring your gaze back to the front. Exhale to release the arms and straighten both legs. Pause or take a Vinyasa before repeating on the other side.
Beginner’s Tips:
Focus on Length: In this pose, focus on lengthening the spine rather than how deep you can twist. Use props such as blocks or blankets under your hips to help maintain a tall spine.
Hug the Knee: If you find it difficult to bring your arm across your bent knee, you can simply hug the knee with your arm instead.
Activate the Outstretched Leg: Spread your toes and gently push through the ball of your outstretched leg to keep it active.
Benefits of Marichyasana C:
Improves Spinal Health: The twisting motion keeps the spine mobile and flexible, promoting overall spinal health.
Strengthens the Ribs and Back: This pose stimulates and strengthens the muscles around the ribs and back, improving posture and overall strength.
Enhances Digestion: The twist in Marichyasana C massages the abdominal organs, which can help improve digestion and elimination.
Opens the Shoulders: This pose provides a deep stretch to the shoulders, helping to release tension in the upper body.
Things to Watch Out For:
Avoid Over-Twisting: Marichyasana C involves a deep twist, so it’s important not to overdo it. Avoid twisting too far and focus on keeping your spine long, while gradually increasing the depth of the twist with each exhalation.
Neck Alignment: Keep the back of your neck in line with your spine. When you twist your head, do so gently, turning the head last to maintain a long and healthy twist in the back.
Lower Back Caution: If you have lower back issues, make sure to allow the hips to lift and follow the spine, especially during the twist. If the twist feels too intense, avoid the pose or perform a gentler variation.
Variations to Try:
Open Twist Version: If you have a larger body or if the closed twist feels uncomfortable, try an open twist by hugging the right knee with your right arm and twisting to the left. This variation is also suitable for pregnant individuals.
Ashtanga Vinyasa Variation: In the Ashtanga version, the hands are clasped behind the back. Once the left arm is against the outer right knee, bring the heel closer to the right sit bone. Internally rotate the left arm with the thumb pointing down, and wrap the lower arm around the knee. Bring the right arm around the back to hold the left wrist or hand. This variation is advanced and should be done only if you can maintain length in the spine.
At Serenev Studio, we offer three distinctive yoga practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Each practice is designed to help increase flexibility, strength, and mindfulness. For the premier yoga class in North York, register online or contact yoga North York today to begin your yoga journey.
