Half Marichi the Sage Pose 3 -
Ardha Marichyasana 3
Step by Step Instructions:
For this movement you will need a folded blanket, placed lengthwise on your mat, and perhaps a block.
Begin by sitting on the edge of the folded blanket in dandasana.
Have your weight distributed evenly on both sitting bones, your spine
long, and your legs straight. Move your big toe mounds, and inner
ankles in towards one another, to anchor your legs. This action in
the legs will help your spine align in a neutral position. Your
sitting bones will descend into the earth, your lower back will sweep
gracefully inwards, and your head will float up towards the sky.
When you’re ready to move into the pose, bend your right leg and place
your heel on the floor next to your inner left knee. Position your
right knee so that it is pointing directly to the ceiling and have
your right foot parallel to your left leg.
Keeping your spine long and your left leg straight, interlace your fingers
and place your hands atop your right knee. Let your elbows hang to
the sides and release your shoulder blades toward the floor, as you breathe here.
Have your pelvis neutral by descending your outer right thigh down, to
counter the tendency of the right hip hiking upward.
Exhale as you slowly spin your belly toward your bent leg. Keep your pelvis
still as you revolve the contents of your belly. Let your breath
guide the movement. Inhale, lengthen the spine, exhale and rotate
further into the twist.
When you feel ready to deepen the stretch, reach your right arm to the
floor behind your right hip. If this causes your spine to buckle
backward, place your right hand on a block. Now bring your left
elbow to the outside of your right knee, and turn your head to gaze
over your right shoulder.
Use the leverage of your two hands to gently guide your spine deeper into
the twist. As you do this, be mindful that your right knee does not
move to the left as the hand presses against it.
Inhale, lengthen your spine and exhale, revolve your spine.
Slowly breathe and deepen your way into the twist without sacrificing the
liveliness or length of your spine.
Quietly release your arms, bringing your hands by your hips, extend your
right leg and come to sitting in dandasana, with your sternum
Exhale and bend your left leg this time, placing your heel on the floor next
to your inner right knee. Have your left knee pointing to the
ceiling, and your right leg energized.
Inhale, interlace your fingers and place your hands on top of your left knee.
Release your shoulder blades toward the floor, as you breathe here.
Check that your pelvis is in neutral alignment, and that both sitting bones
are descending evenly into your support.
Exhale as you slowly turn your navel towards your bent leg. The tendency
here is for the right hip to move forward, keep both hipbones
parallel to one another, and your sacrum level.
Again when you feel ready to deepen the stretch, reach your left arm to the
floor behind your left hip. If you used a block for the right side,
you will need a block for this side.
Bring your right elbow to the outside of your left knee, and turn your head to gaze
over your left shoulder.
Inhale, lengthen the spine, exhale and rotate further into the twist.
Take your time with this exploration, enjoying the many colorful
sensations ignited by the deep spiraling of the spine.
Release your hands, straighten your left leg and bring your hands beside you,
to come to sit in dandasana.
Props required: Blankets
Movement Type: Seated
Sub Movement Type-A: Twist
Sub Movement Type-B: Shoulders
Main Anatomical Focus: Shoulders
Secondary Anatomical Focus: Abdominals
Physiological Focus: Digestive System, Excretory System, Respiratory System
Therapeutic Focus: Constipation, Lower Backache, Poor Posture
Contraindications:Do not practise this movement if you have a serious back injury. Avoid this movement if you are suffering from Insomnia, diorrhea, have a headache or migraine, or if you are menstruating, in the later stages of pregnancy
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