Low Lunge Pose
March 29, 2015
Marichi’s Pose II
March 29, 2015

Marichi’s Pose

LEVEL

Anatomy

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Pose Type

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Sanskrit

Marichyasana
(mar-ee-chee-AHS-anna)
Marichi = a sage; son of the creator Brahma

BENEFITS

  • Tones the abdominal organs
  • Stretches the spine, shoulders, hips, and hamstrings
  • Calms the mind
  • Stimulates digestion

CONTRAINDICATIONS

  • Diarrhea
  • Asthma

HOW TO

  1. Begin sitting in Dandasana (Staff pose). Bend your left knee and place your foot flat on the ground, close to the groin and against the right leg.

     

  2. Reach your left arm and shoulder forward on the inside of your left leg. Face your palm outward, thumb facing down. Inhale and lengthen your torso. Then exhale and sweep your left arm around your left shin, resting the palm on your thigh.

     

  3. Reach forward through the crown of your head and sweep your right arm behind your back. Clasp your right wrist with your left hand.

     

  4. Inhale and lengthen your torso. As you exhale, fold forward over your left thigh. Open your chest by drawing your shoulder blades away from your ears.

     

  5. Hold this pose for 30 seconds to a minute. Then release the arms and return to Staff pose. Repeat on the opposite side.

MODIFY OR REPLACE

Alternatives:

  • Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Seated Forward Bend)

Modifications:

  • Sit on the edge of a folded blanket.

SEQUENCING TIPS

Before:

After:

TEACHING CUES

  • Draw your shoulders away from your ears.
  • Press your extended leg firmly into the floor.
  • Flex the foot of the extended leg.

VARIATIONS

  • Reach your hands further behind you by straightening your elbows.

WATCH OUT FOR

  • Shoulders scrunching near the ears
  • Extended leg splaying to the outside