Marichyasana: Seated Spinal Twist

This asana is named after the famous sage, Marichi , believed to be the son of Brahma and leader of the Maruts, the storm warrior gods. ‘Marichi’ is a Sanskrit word which means light beam and ‘asana’ means posture.

Instructions: Sit on your mat with your legs extended in front of you. Your upper torso and lower body should be at right angles to each other. The shoulders should be relaxed, spine straight and the rib cage should be lifted up. Bend your right knee and place your right foot flat on the floor besides the left knee. Keep your left leg extended and rotated slightly inwards with the thigh pressed downwards on the floor. Extend and take a deep breath and as you exhale, twist your torso towards the right extending the right arm behind you (behind the right glute), with the palm on the floor to help maintain your balance. Your left arm should be bent with the hand pointing upwards. Place the bent left elbow in the outer crook of the bent right knee. Beginners can hold on to their outer right knee with the left hand. Do not allow the right leg to be pushed either outwards or inwards from its original position. Maintain your weight equally on both of your sitting bones. Hold the pose for at least 30 seconds. Return to the seated position and repeat the pose in the opposite direction to complete a set. Do 5 sets, gradually increasing the duration of each set.

Benefits:

• It increases the flexibility and strength of the spine and the shoulder muscles.
• It massages the internal organs and glands making them function effectively.
• It opens up the breathing passages and the lungs.
• It rejuvenates the abdominal muscles and the digestive system.
• It calms the brain and relaxes the mind.
• It helps ease menstrual pain.

Caution:

• Please do not do this asana if you suffer from a spinal injury or have a degenerative disc disease.