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Marichyasana

मरीच्यासन / Sage Twist Pose

September 26, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Marichya (मरीच्) meaning ray of light and asana (आसन) meaning posture or seat.

Benefits
  • 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.
Steps to perform the Asana: Marichyasana
  • 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.
Common Misalignments / (Mistakes)
  • 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.
Contraindication / Cautions
  • 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.
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