Marichyasana is one legged seating pose where yogi will sit on floor by extending one leg and with spinal twist. It is an intermediate level yoga pose. Pose dedicated to great sage Marichi who is one of the seven sages (saptarishis). Marichi means “ray of light”.  Sage Marichi is the founder and originator of Hindu Vedanta. Apart from calming the mind, pose helps to tone the body and activates digestive system – Healthy Life

LEVEL: Beginner

Anatomy: Digestive System, Shoulders, Spine

Pose Type :Forward Bend, Hip Opener, Seated

Sanskrit :Marichyasana (mar-ee-chee-AHS-anna) Marichi = a sage; son of the creator Brahma

BENEFITS :

• Tones the abdominal organs
• Stretches the spine, shoulders, hips, and hamstrings
• Calms the mind
• Stimulates digestion

CONTRAINDICATIONS:

• Diarrhea
• Asthma

HOW TO:

1. Begin sitting in Dandasana (Staff pose). Bend your left knee and place your foot flat on the ground, close to the groin and against the right leg.
2. Reach your left arm and shoulder forward on the inside of your left leg. Face your palm outward, thumb facing down. Inhale and lengthen your torso. Then exhale and sweep your left arm around your left shin, resting the palm on your thigh.
3. Reach forward through the crown of your head and sweep your right arm behind your back. Clasp your right wrist with your left hand.
4. Inhale and lengthen your torso. As you exhale, fold forward over your left thigh. Open your chest by drawing your shoulder blades away from your ears.
5. Hold this pose for 30 seconds to a minute. Then release the arms and return to Staff pose. Repeat on the opposite side.

MODIFY OR REPLACE:

Alternatives:

• Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Seated Forward Bend)

Modifications:

• Sit on the edge of a folded blanket.

SEQUENCING TIPS:

Before:

• Janu Sirsasana (Head to Knee pose)
• Uttanasana (Standing Forward Bend)
• Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Seated Forward Bend)

After:

• Paschimottanasana (Seated Forward Bend)
• Upavishta Konasana (Wide-Angle Seated Forward Bend)

TEACHING CUES:

• Draw your shoulders away from your ears.
• Press your extended leg firmly into the floor.
• Flex the foot of the extended leg.

VARIATIONS:

• Reach your hands further behind you by straightening your elbows.

WATCH OUT FOR:

• Shoulders scrunching near the ears
• Extended leg splaying to the outside

Article and image published here with prior permission from beyogi.com