Marichyasana: A Twisted Sage’s Pose?

Take the title of this text as you’ll. Marichyasana (Marichi’s Pose) honors an historical sage of yogic mythology. Marichi was the son of Brahma, the divine creator. His identify actually means “ray of sunshine” from the solar or moon in Sanskrit. Nonetheless, not all of Marichi’s exploits could possibly be deemed as gentle stuffed.

Sooner or later, upon getting back from gathering wooden within the forest, a drained Marichi referred to as to his spouse, Dharmavrata, to clean his ft. When Brahma unexpectedly entered their dwelling, Dharmavrata was confused as to which of the gods ought to take priority. Technically, it appeared that turning her consideration to the divine creator is likely to be the proper path, in order that’s what she did. This incurred the wrath of her husband, who put a curse on her, turning her right into a stone. Subsequently, Dharmavrata spent years in devoted meditation apply to atone for her unforgivable fake pas. In consequence, Lord Vishnu lifted the curse, solely to have it reinstated by her still-angry husband. Oh nicely.

Thankfully, training Marichyasana doesn’t require that we both consider or observe the trajectory of this fable. As a substitute, we are able to benefit from the fruits of a easy spinal twist with out the patriarchal baggage.

Why Apply Marichyasana?

There are a number of variations of Marichyasana. Actually, the web site, Tummee, touts 62 variations, together with variations in arm positions, chair variations and extra. Right here on the Hugger Mugger weblog, I’ve beforehand written about what’s often referred to as Marichyasana III. At this time’s model is kind of much like that one. The one distinction is that the knee of the underside leg is bent as an alternative of straight, eliminating hamstring challenges.

There are lots of advantages to training spinal twists normally. Listed below are a number of that come from common spinal twisting and a few which can be particular to Marichyasana:

• Stretches the backbone and the again muscle mass.
• Will increase the flexibleness and power of the backbone and again muscle mass.
• Loosens shoulder muscle mass.
• Massages the interior organs and glands.
• Could assist to alleviate fatigue.

As with all poses, there are cautions to training twists, together with seated twists. Don’t apply twists in case you are within the first trimester of being pregnant. Additionally, take care on this pose in case you have recognized disc illness, sacroiliac (SI) joint points, or again issues normally.

The way to Apply Marichyasana

1. Collect your props: Yoga Mat, Yoga Block and Yoga Blanket. It’s possible you’ll or might not want the block or blanket, nevertheless it’s good to have them useful, simply in case.
2. Sit in your mat along with your legs stretched out in entrance of you.
3. Bend your proper knee and step your proper foot over your left leg, in order that the only of your foot rests on the ground.
4. Now bend your left knee, putting your left heel subsequent to your proper hip.
5. Examine your backbone. Are the vertebrae poking out in your lumbar backbone? If that’s the case, place a folded blanket underneath your glutes to raise your pelvis.
6. Rotate your backbone to the suitable, permitting your proper hip to scoot again. Don’t attempt to sq. your hips—in any twist. Practising this very fashionable alignment trope whereas twisting can displace your sacroiliac (SI) joint. As a substitute, permit your proper ischial tuberosity (sitting bone) to attract again.
7. Place your proper hand behind you on the ground. In the event you’re not capable of contact the ground, or barely capable of contact, place your block underneath your hand in order that it makes strong contact. Then press down by means of your hand that can assist you lengthen your backbone.
8. Place your left elbow on the skin of your proper knee. In the event you discover that your shoulders are hunching ahead, launch your elbow and place your left hand on the skin of the suitable knee as an alternative. (The ratio between the size of the torso, size of the humerus bone and the size of the bones in our legs is totally different for every individual. In case your shoulders hunch ahead when your elbow is on the skin of your knee, it’s not a sign of an absence of flexibility. It’s extra seemingly that your humerus bone is on the shorter facet and gained’t attain your knee with out your having to bend your shoulders ahead.)
9. Take 5 to 10 deep breaths right here. If respiration is tough, rotate out of the pose a bit. Respiration is extra necessary than what your pose seems like.
10. Return to the middle, stretch your legs out and take a number of breaths to tune into your physique earlier than switching to your second facet.