Marichi’s Pose I (Sanskrit: Maricyāsana I / मरिचियासन I)
Marichyasana (Maricyāsana) or the Marichi’s Pose is a seated forward bend that actually has four different variations. In the first and the third variation, we place one leg straight on the floor while folding the other leg and either twisting our torso sideways or bending it forward. The Sanskrit word, ‘Marichi’ means a ray of light. Also, it is the name of one of Brahma’s sons who eventually became the Ruler of the Maruts (the shining ones).
Instructions for Doing the Marichi’s Pose I
- Start by sitting in the Dandasana (Daṇḍāsana) position. Sit on the floor with your legs stretched out in front of you. Place your palms on the floor beside your hips with your fingers pointing towards your feet. Keep your arms straight, lock your elbows, and keep your spine upright and erect.
- Place the sole and the heel of your left foot on the floor by bending your left knee. Keep your shin perpendicular to the floor and make sure your calf is lightly touching your left thigh. Try to place your left heel as close to the perineum as possible. In this position, the inner side of your left foot should be in contact with your inner side of your right thigh which is stretched out straight.
- Now, extend your left shoulder forward till your left armpit touches your left shin. Bend your left elbow and turn your left arm around your left shin and thigh. Throw your left forearm behind your back and then move your right hand behind as well to clasp your hands together. If you can’t grab your wrists, try to clasp your palms or your fingers, instead.
- Twist your spine towards your left side while keeping your outstretched right leg as straight as possible. Take a few deep breaths here and hold this position while gazing at the big toe of your right leg.
- With an exhalation, bend forward and rest your forehead and then your nose on your right knee. If it’s possible for you, rest your chin as well. In this position, your shoulders should be parallel to the floor. Breathe normally, without any jerks.
- Hold this position for about 30 seconds while keeping your spine straight (your back shouldn’t be hunched).
- To release the asana, inhale and raise your head off your right knee and then release your hands free. Straighten your bent leg and assume step 1’s position (Dandasana) again.
- Take a few breaths and then repeat all the steps with your other leg now. Hold for another 30 seconds and then relax completely.
Benefits
- This asana tones and strengthens your neck muscles, shoulders, back, arms, hips, knees, thighs, and calves.
- It also activates your vital organs, increasing the function of your liver, spleen, heart, lungs, digestive system, and reproductive system.
- Marichyasana I also helps you increase your awareness of the breath, which leads to a calmer mind and an enhanced ability to concentrate and maintain your focus.
- This pose activates the adrenal glands and thyroid glands, regulating the production of associated hormones in the right quantities, as per your system’s needs.
Precautions
- Do not practice this asana if you have high BP or any other heart-related ailments.
- Also, avoid this pose if you have a knee, wrist, spinal, or hip injury.
- If you tend to bleed heavily during your menstrual cycle, avoid practicing this pose during your cycle days.
- Those suffering from insomnia or headaches shouldn’t push themselves too hard while practicing the Marchi’s Pose.