How to Do the Marichasana Pose in Yoga

This seated twist, Marchisana C, is a variation of the classic posture found in First Series of Ashtanga Yoga.This variation is a "body-friendly" version that even beginners can do.Twisting postures help gently wring out the internal organs to aid detoxification.

Instructions

Difficulty: Moderate

1. Marichasana C is a seated twist that is best done after doing 3 easier poses to help you reap the benefits of it. Start with sitting in Dandasana, or Staff Pose. Sit on your mat with both legs extended straight out in front of you. Press through the center of your heels. Microbend both knees and lift up the thighs, activating the quadriceps. Place your hands flat by your hips and as you press the hands down, lift the chest and draw the shoulder blades flat onto your back. Remain for 5 to 8 breaths.
2. Next, sit in a comfortable, cross-legged seated position for Sukhasana or Easy Pose.Cross the legs at the center of the calves and flex the pinky toe side of the feet. Doing so creates a "ledge" at the outer edge of each foot that can be help you balance your feet on the floor without mashing the outer ankles into the floor. Place the back of the hands on your knees. Lift the center of the chest as you extend the spine from the tailbone to the crown of the head. Remain for several breaths.
3. Now take an easy twist by placing your left hand on your right knee. Place your right hand behind you onto the floor, staying on the fingertips of that hand. Lift the chest to elongate the spine first. Now turn the body to the right, resisting the twist with the front hand. Create the twist in the upper back between the shoulder blades. Release the hands and repeat to the second side.
4. Next is Reverse Table, an easier version of Purvottanansa to create flexibility in the chest and upper back. Sit on your hips and place the feet flat, knees bent, hips-width distance apart. Place your hands behind you with the fingertips pointing towards your heels. Lift the hips until your body forms a tabletop position. Do not let the head drop back. Look towards the ceiling so that the back of your neck is straight. Lower down to rest.
5. Now sit with your legs extended in front of you like Dandasana. Lift your right foot, bending that knee and place the foot flat so that the heel is a few inches in front of your sitting bone. Lift your left arm and cross it over the right knee, bending at the elbow. Turn the body to the right. Remain for several breaths. Unwrap the pose and repeat to the second side. At the end, sit in Sukhasana to rest.

Tips & Warnings

• Do not do this pose if you are pregnant or on a menstrual cycle.