Marichyasana C – Marichi’s pose is a hard pose for me. I like to do it, but I’m not able to. Yet the more I practice, the more I progress. Twisting is a lot of technique how to get into it. In Marichyasana it’s important to extend your spine towards the ceiling. To be able to make the twist I turn, bow a little forward, place my elbow and then extend my spine again. Every inhalation you want to extend more, every exhalation you want to twist deeper. Don’t compromise the extension of your spine to make the twist deeper.
Taller people and people with long arms don’t have to bow forward. They can place their elbow directly on their knee without this in between step. Because of the length of my arms, I can’t do the bind for the final pose. Only when I use a strap I can make it.
If you have problems with placing your elbow behind your knee, just wrap your arm around it. This will give you the same benefits.
Keep your extended leg active. This will help you balance and not tip over in your twist. And make sure you twist from your thoracic spine for the biggest part. Our lumbar spine is not designed to twist. Our thoracic is. Also don’t overdo the twisting in your neck.
How to do Marichyasana C – Marichi’s pose
- Sit in Dandasana: straight up with your legs forward
- Bend your right leg and place your heel close to your sit bone. Keep the space of one fist between your bend leg and straight leg
- Place your right hand behind you
- Straighten your left arm up, extend your spine
- Breath out, twist and place your left elbow on the outside of your right knee
- Inhale extend
- Exhale twist
- Repeat for about five breaths
- Slowly come out of the pose and do the other side
Benefits of Marichyasana C – Marichi’s pose
- Massages abdominal organs, including the liver and kidneys
- Relives back pain
- Stretches the spine
- Stretches the side obliques (abdominal muscles)
- Calms down the brain, by stimulating the digestive system
Contraindications Marichyasana C – Marichi’s pose
- Spine injuries (SI joint)
- Knee injuries
Enjoy, be safe!
PS: Marichyasana is named after the sage Marichi; one of the seven sons of Brahma; the creator of the earth according to Hinduism.
Source: Iyengar – Light on Yoga / Key muscles of Yoga – Ray Long / Ashtanga – David Swenson / Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati
You find more asanas in our Asana Database