NEWSKFM : Marichyasana A is a seated yoga pose that helps lengthen and strengthen the spine, hips, and legs. It is part of the basic series of Ashtanga Vinyasa Yoga and can be challenging for beginners. Here is a step-by-step guide to help you perform Marichyasana correctly. To:
Begin by sitting on the floor with your legs stretched out in front of you. Keep your back straight and your hands on your knees.
Bend your right knee and place your right foot on the outside of your left thigh.Your right knee should be pointing towards the ceiling.
Take your right hand and put it behind your right hip.
Hold the outside of your right knee with your left hand.
Begin twisting your torso to the right while keeping your back straight.
Continue rotating until you can place your right elbow outside of your right knee.
Reach behind you with your left hand and grasp your right ankle or foot.
Gently pull the right ankle toward the right buttock, increasing spinal rotation.
Hold this position for 5-10 deep breaths.
To release, gently release your right ankle and place both hands on your knees.
Repeat the same steps on the left side and hold the position for 5-10 breaths.
Note: If you cannot reach your ankle or foot, you can use a yoga strap or towel.
Remember to always move slowly and carefully and to listen to your body. If you feel uncomfortable, release the position and rest.
Marichyasana A is a yoga pose that offers many benefits including:
Improved Digestion: The swirling movement of Marichyasana A helps stimulate the digestive organs and helps the digestive system function properly.
Increased Flexibility: This pose lengthens and opens the hips, back, and spine, improving flexibility and range of motion in these areas.
Strengthens the Spine: Marichiasana strengthens the spine, reduces the risk of injury and improves posture.
Stress and Anxiety Relief: The Marichiason twist compresses the spine and massages the abdominal organs to relieve stress and anxiety.
Improves Circulation: This pose helps improve circulation, which can increase energy levels and improve overall health.
It should be noted that Marichiasana can have many benefits, but it is important to perform this pose safely and with proper form to avoid injury. If you are new to yoga or have concerns about your physical abilities, it is always advisable to consult a qualified yoga teacher.
Marichyasana A is a seated yoga pose that improves flexibility, strengthens the spine, and massages the abdominal organs. How to Perform Marichyasana A:
Begin in a seated position with your legs stretched out in front of you. Bend your right knee and place your right foot on the floor next to your left hip.
Inhale and stretch your right arm over your head. On an exhale, lean forward from your hips and bring your right hand to your right foot.
Wrap your right calf around your right hand and grasp your ankle with your hand. Your left arm should be stretched out in front of you and resting on the floor.
As you inhale, keep your torso close to your right leg and raise your left arm toward the ceiling.
Exhale and twist your torso to the right, bringing your left elbow to the outside of your right knee.
Hold the position for 5-8 breaths, then release your right ankle and sit down.Repeat on the other side.
It’s important to keep your spine straight and tight throughout the pose and avoid twisting or putting undue pressure on your lower back. You can use a yoga block or a pillow under your sit bones to make the position more comfortable.
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