Marichyasana (Sage Twist Pose)

Sit in Dandasana with your spine straight, legs stretched out, feet touching each other and toes pointing upwards.

Inhale and bend your right knee towards your chest with your right foot flat on the ground touching your right hip.

Now twist your left leg inwards grounding your left heel firmly to the floor. The toe of the left foot should be away from the body.

Take your right arm behind you and place it close to the backside, on the mat.

Exhale and turn your upper body a bit to the left side.

Bend your upper body forward so that your right shoulder presses against the inside of your right knee.

Now fold your right hand and wrap it over your right leg and spine.

Now fold your left hand to the back so that it connects to your right hand.

Remain in this posture for 30-60 seconds. Keep inhaling and exhaling slowly.

With each inhalation you can lengthen the spine, and with each exhalation you can twist a little more.

Release from the posture by freeing your hands and straightening your back.

Now straighten your right leg and return back to Dandasana position.

Repeat the same asana on the left side.

Forcing your body into the pose instead of maintaining the pose in comfort and easing it with time.

Allowing your torso to roll to the outside, instead of keeping it extended forward.

Stretches your spine and strengthens the shoulders

Aids in reducing back pain and Sciatica.

Enhances blood circulation.

Stimulates abdominal organs such as liver and kidneys.

Improves digestion providing relief from issues like constipation, indigestion, bloating and acidity.

Detoxifies the stomach.

Relieves menstrual cramps.

Enhances the nervous system and supports healthy brain functions.

Removes fatigue.

Calms and relaxes your mind and body.

Avoid in case of any lower back injury

Avoid during pregnancy and Menstruation.

Avoid if suffering from endometriosis, fibroids and cysts.

Avoid if suffering from high blood pressure.

Avoid if you have respiratory issues or suffering from Asthma.

Avoid if suffering from diarrhoea.