Marichyasana C

Marichyasana C is a pose dedicated to one of the sages, Marichi. Marichi when translated, means a ray of light. This pose is part of the Ashtanga Primary Series (Yoga Chikitsa), and is a seated twisting pose.

With colorectal cancers being 1 of the top 10 cancers being diagnosed in Singapore, and with women problems plaguing women on a monthly basis >_<, I believe that it is important to incorporate some twisting poses in your daily practice!

To prepare getting into this pose:
Do lots of shoulder openers! Simple shoulder rolls and shrugs, Gomukhasana (Cow-face pose), Pashchima Namaskarasana (Reverse prayer pose) etc…

Getting into the pose:
1. Sit in Dandasana (Staff pose), grounding the sit bones and legs firmly onto the mat
2. Bend left knee and place left foot on the mat, close to the groin. Leave a palm distance between the right thigh and the left foot, remembering to ground the left foot at the same time.
3. With an inhalation, raise right arm up.
4. Exhale, lean forward with the right arm.
5. Inhale and exhale, anchor the right tricep around the left knee, taking care to minimise the gap between the torso and the left knee.
6. With an exhalation, turn the upper body to the left. At the same time, extend the right and left arms to the back, coming into a bind.
7. With each inhalation, lengthen the spine upwards, and with each exhalation, twist deeper. Engage the mula bandha to come into a deeper twist.
8. Keep your eye gaze over your left shoulder.
9. Continue breathing in ujjayi, for 5 to 10 breaths.
10. Repeat the other side.

Contraindications:
Severe back injury, pregnancy, migraine, diarrhoea, headache, insomnia

Variations:
1. Not taking the bind, by just placing a stop sign on your knee, with your other palm on the mat
2. Taking the bind with a towel

Benefits:
Detoxification
Aids in digestion
Relieves menstrual discomforts
Tones the abdominal muscles
Relieves back pain and discomfort
Increase spinal strength and flexibility

To reap all these amazing benefits, I do certainly hope that you’ll give this asana a try today (and all the days to come) :)

Peace and lots of love,
Kathleen 🙂