Marichyasana (Sage Twist Pose)

Marichi asana is derived from Sanskrit words “Marichi” means “Name of sage” and “asana” means “pose”.
This is an asana that tests your flexibility. This asana is an important part of the Ashtanga primary series. You have to perform this asana, while sitting on the floor. You have to go through a spinal twisting and stretching phase, combined with forward bending. That makes it one of the most challenging yoga poses. For the unversed, this asana has been named after the great sage, Marichi. He was supposedly the son of Lord Brahma.

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How To Do It?

⦁ Start in Dandasana. You have to bend your right knee, and place your foot flat on the mat, a comfortable distance away from your hip.
⦁ You have to ground yourself with the help of the sitting bones and lengthen the spine.
⦁ You can keep your right hand or the fingertips behind you for support.
⦁ As you inhale, raise your left arm. Exhale and twist your upper back towards the right.
⦁ Take the left arm across the right leg, while pressing the left upper arm against the outer right knee.
⦁ After that, you have to bend the left elbow, point your fingertips to the ceiling, and keep that hand active.
⦁ As you inhale, press the sitting bones into the floor and elongate the spine.
⦁ Every time, you exhale, see if you can twist a little further to the right. Be gentle on yourself.
⦁ Keep the outstretched leg active.
⦁ Stay for 5 deep breaths.
⦁ In order to come out of the pose, you have to look in front as you inhale, and then release the arms and straighten both legs as you exhale again.
⦁ Pause a bit or start with Vinyasa, before repeating on the other side.

Benefits of Marichyasana (Sage Twist Pose)

⦁ If you practice this asana on a regular basis, you can strengthen your legs and hips. The calves, hamstrings, buttocks, knees, and ankles get a thorough stretch when you do this asana on a regular basis.
⦁ If you do this asana on a regular basis, you will be able to improve the flexibility of the spine. The entire spine has to be twisted, while you also have to bend forward to do the asana.
⦁ The asana also opens the chest muscles and the shoulders. In the course of time, your lung capacity will also increase.
⦁ As the chest is opened, the flow of blood to the heart also increases. So, this is a good asana for all those with heart ailments.
⦁ The regular practice of this asana, also facilitates digestion.
⦁ It also activates the Manipura Chakra.

Contraindications

⦁ If you have any injury in your hips, wrists, or the knees, then you should not do this asana.
⦁ If you are pregnant, you must not do this pose after the second month.
⦁ If you suffer from migraine, you should not do the pose.
⦁ If you have spinal issues, you must not do the pose.
⦁ Patients suffering from Asthma and other respiratory disorders, must avoid the pose.
⦁ You cannot do this during menstruation, if you are a woman.
⦁ If you have some stomach ailments, like dysentery, you must not do the asana.

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