English name: The Sage (Marichi) pose
Sanskrit name: Marichyasana A
Step 1: From Dandasana, bend right knee & bring right heel towards the sitting bone
Step 2: Raise right hand and lengthen spine
Step 3: Internally rotate right arm, sweep the forearm around the leg
Step 4: Externally rotate left arm and sweep the arm around the back
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)