Marychiasana, also known as Marichyasana, is a seated yoga pose named after the sage Marichi. It's known for its benefits in improving flexibility and aiding digestion. Here’s a step-by-step guide to performing the pose:
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Start Position: Sit on the floor with your legs extended in front of you. Keep your spine straight and your shoulders relaxed.
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Bend One Knee: Bend your right knee and place your right foot on the floor, close to your left thigh. The sole of your right foot should be grounded.
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Twist: Inhale and lengthen your spine. Exhale as you twist your torso to the right. Reach your left arm around your right knee and hold your right foot or ankle with your left hand. If you can, clasp your hands behind your back or place a strap between them.
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Adjust the Twist: Keep your right hand on the floor behind you for support. Gently press your right knee with your left elbow to deepen the twist. Make sure to keep your chest open and avoid collapsing your shoulders.
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Hold the Pose: Stay in the pose for 20-30 seconds, breathing deeply. Focus on lengthening your spine with each inhale and deepening the twist with each exhale.
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Release: To come out of the pose, slowly release your hands and untwist your torso. Straighten your right leg and return to the starting position.
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Repeat on the Other Side: Perform the pose on the other side by bending your left knee and twisting to the left.
Marichyasana helps to stretch the spine, shoulders, and hips, while also stimulating the abdominal organs. It’s a great pose for increasing flexibility and enhancing overall core strength.