Marichi the Sage Pose 4 – Marichyasana 4

Benefits: The pressure of the heel against the abdomen and the twisting of the spine create a wringing and massaging effect on the abdominal organs, aiding the digestive and reproductive systems. Anatomically, it increases flexibility in the hip joints as well as the shoulder joints, which could help to decrease calcium deposits in these areas and osteoarthritis.

Step By Step Instructions:

Begin by sitting tall and steady in dandasana, with your hands by your hips and your legs strong and straight.

Bend your left leg, and place your left foot at the top of your right
thigh to come into half lotus, with your right heel pressing against your navel.

Bend your right leg at the knee, and place your right foot flat on the
floor. Inhale your left arm up and over, so that the left outer armpit touches your right outer knee.

Rotate your left arm, bend your left elbow and take hold of your left
shin to help steady yourself, as you bring your right arm behind your
back and clasp your right wrist with your left hand.

Once your grip is firm, turn your head and look over your left shoulder.

Your weight in this movement is on your right foot, left sitting bone
and outer thigh. Allow these areas that are in contact with the
floor to move downwards, to create an upward lift in the spine and
the crown of the head. As in all twists, the crown of the head
remains in alignment with your pelvic floor, as you bring your right
scapula deeper into the back of your ribcage.

Release your hands, uncurl your legs and come back to sitting in
dandasana, with your hands by your hips and your spine elongated.

Bend your right leg and place your right foot at the top of your left
thigh, to come into half lotus. Lift your left outer ankle to support your left knee in this position.

Bend your left leg at the knee, and place your left foot flat on the
floor. Inhale your left arm up and behind your back.

Exhale your right arm up and over, so that your right outer arm pit touches your left outer knee.

Bend your right arm and take hold of your right shin. Bring your
left arm behind your back, and take a hold of your left wrist with your right hand.

When you feel steady turn your head to look over your right shoulder.

Release your hands and your legs, and come back to sitting in
dandasana. Have your hands by your hips and your breath long, smooth and even.

Everything Else:

Level: 8
Props required: Not Required
Movement Type: Seated
Sub Movement Type-A: Twist
Sub Movement Type-B: Hips
Main Anatomical Focus: Abdominals
Secondary Anatomical Focus: Shoulders
Physiological Focus: Digestive System, Excretory System, Reproductive System

Therapeutic Focus: Stress

Contraindications:Avoid this pose if you have a shoulder or groin injury , if you are pregnant or menstruating, or if you are suffering from diarrhea

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