Marichyasana A

English name: The Sage (Marichi) pose

Sanskrit name: Marichyasana A

 

Step 1: From Dandasana, bend right knee & bring right heel towards the sitting bone

Marichy 1

Marichy 2

 

 

 

 

 

 

 

 

 

Step 2: Raise right hand and lengthen spine

Marichy 3

 

 

 

 

 

 

 

 

 

 

Step 3: Internally rotate right arm, sweep the forearm around the leg

Marichy 4

 

 

 

 

 

 

 

 

 

Step 4: Externally rotate left arm and sweep the arm around the back

Marichy 5

 

 

 

 

 

 

 

 

Step 5: Clasp left (wrist) hand in right hand

Step 6: Exhale and extend torso forward

Step 7: Lower the torso as close to the right leg as possible

Step 8: Inhale, release arms and lower right knee

Step 9: Exhale to Dandasana

 

 

Muscles activated:


Infraspinatus, Teres major/minor, Triceps brachii, Rectus abdominus, Transverse abdominus, Rhomboids  

 

Benefits:

  • Stretches the hips, hamstrings and shoulders
  • Activates the abdominal organs
  • Improves digestion

 

Precautions & Contradictions

  • Diarrhoea
  • Asthma

 

Counter pose

  • Paschimottanasana
  • Tarasana

 

Jovy (200hr Yoga TTC 07/14 weekend)