Vinyasa | Breath | Dristi | Movement |
1 | inhale | thumb |
|
2 | exhale | nose tip |
|
3 | inhale | middle of eye brows |
|
4 | exhale | nose tip |
|
5 | inhale | middle of eye brows |
|
6 | exhale | navel |
|
7 | Inhale(exhale)(inhale) (exhale) (inhale) 5breath exhale |
nose tipsidewards |
|
8 | inhale | nose tip |
|
9 | exhale | nose tip |
|
10 | inhale | middle of eye brows |
|
11 | exhale | navel |
|
12 | Inhale(exhale)(inhale) (exhale) (inhale) 5breath exhale |
nose tipsidewards |
|
13 | inhale | nose tip |
|
14 | exhale | nose tip |
|
15 | inhale | middle of eye brows |
|
16 | exhale | navel |
|
17 | inhale | middle of eye brows |
|
18 | exhaleinhaleexhale | nose tip |
|
Options and variations: Most likely to encounter a version of it in yoga practices, with the beginner posture looking something like this:
Working mostly on the spinal twist aspect of Marichi, this is a good place to start if one is new to yoga or haven’t yet worked on deeper twists yet or have tight hips. When this feels easy and you want to take the twist deeper, try working the non-supportive arm to the outside of your bent leg, bending it at the elbow, maintaining a straight spine and using a folded blanket or blocks if you need to. This should look something like this (bent arm can point up or down):
You can also take the bent leg over the extended or bent bottom leg which is a good IT band stretch: