Marichi’s Pose (Sanskrit: Maricyāsana / मरिचियासन)
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 your 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
- 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.
- Exhale and twist your upper body 90-degrees towards your left and place your right arm over your bent thigh. Your right shoulder should be above your left knee.
- Stretch your right arm to deepen the stretch. Try to twist as much as possible. Take a few deep breaths here.
- Now, with an exhalation, twist your right arm around your left knee, flexing your right elbow. Place your right wrist at the backside of your waist. Inhale and take a few more deep breaths.
- Now, with an exhalation, turn your left arm from your shoulder and clasp both your hands behind your back.
- Turn your neck towards
- Ideally, you need to clasp your wrists, but if that’s not possible, try clasping your fingers together or your palms. Make sure your right leg is stretched properly throughout the pose.
- Turn your neck to gaze at the toes of your right leg and hold this position for 30 to 60 seconds, breathing normally, without any jerks.
- To release the pose, unclasp your hands and bring your torso back from the twisted position. Lower your left leg and assume the step 1’s position (Dandasana) again.
- Repeat the pose with your other leg now. This time, bend your right leg and keep your left leg straight. Repeat all the steps and hold for another 30 to 60 seconds and then release the asana to relax completely.
Benefits of Doing the Marichyasana III
- This asana tones and strengthens your neck muscles, shoulders, chest, back, arms, hips, thighs, and knees.
- It also activates your vital organs, increasing the function of your liver, spleen, heart, lungs, digestive system, and reproductive system.
- Marichyasana III 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 blood pressure 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.