Marichyasana I  
  • Beginner's Tip:
    • Because of tightness in the groins, beginners often have difficulty keeping the bent-knee thigh close to the side of the torso. This makes it more difficult to notch the shin into the armpit and wrap the arm around the leg. As you bring the arm forward in preparation for the pose, grip the bent-knee shin with the opposite-side hand and pull the thigh in against the side torso.
  • Modifications and props:
    • To move more deeply into the forward bend in this pose, it's helpful for beginning students to sit up high on a bolster or thickly folded blanket. Beginners can also use a strap between the hands if there's some difficulty in clasping the hands behind the back.
  • Deepen the pose:
    • Once in the full pose, you can increase the stretch in the shoulders and chest and further lengthen the front torso by reaching your hands back away from the torso and straightening your elbows a bit.
  • Partnering:
    • If you're having difficulty keeping the inner thigh of the bent knee pressed to the side of the torso, a partner can help. Perform steps 1 through 3 as described above. Have your partner stand behind you. She should then use her hands to press your torso and thigh closer together.
  • Info
    • One of seven legendary seers, credited with composing the hymns collected in the Vedas.
  • Benefits:
    • Calms the brain
    • Massages the abdominal organs.
    • Stretches the spine and shoulders
    • Stimulates abdominal organs like the liver and kidneys
    • Improves digestion
  • Therapeutic Applications:
    • Flatulence.
    • Constipation
    • Obesity.
  • Contraindications and Cautions:
    • Diarrhea.
    • Asthma.
                   
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