How to Assume the Extended Mariachi Pose in Yoga

The Extended Mariachi Pose, or Utthita Marichyasana in Sanskrit, is a standing variation of the traditional Mariachi Pose. Whereas the more conventional pose can be difficult for newer students to avoid the natural tendency of allowing their backs to round out while in a seated position, the Extended Mariachi keeps practitioners on their feet so their spine may remain straight and their shoulders back to fully engage and realize the pose. Much like the long-established version, this extended variation strengthens and stretches both the spine and the shoulders while stimulating and awakening the brain.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Yoga mat
• Loose, comfortable clothing
• Yoga block
• Folding chair

1. Position a folding chair on your yoga mat and place a yoga block, long end up, on the seat of the chair.
2. Stand in front of the chair with your right hip near a wall. Both of your feet should be pointed forward and firmly planted on the mat directly below your hips.
3. Lift your right foot off the ground, shifting your weight to your left, and position the arch of this foot on the block. The toes of your right foot should still be pointing forward.
4. Bring your hands together in front of you, linking them at the thumbs, and then raise them above your head, extending them up from the shoulders to the tips of your fingers.
5. As you exhale, rotate your torso to the right until you are facing the wall.
6. Lower your left arm and rest your left hand on the outside of your right knee. The knuckles of your left hand should point toward the wall.
7. Lower your right arm and place your right hand against the wall. This movement should bring your upper arm almost parallel with the floor.
8. As you inhale, roll your shoulders back and lift your sternum, opening your chest and lengthening your spine.
9. As you exhale, engage your arms, pressing your left hand against your right knee and your right hand against the wall, to further your twist. As you do this, make sure to keep your chin in line with your sternum.
10. Hold this position for 30 to 60 seconds, breathing slowly and deeply.
11. On your exhale, release the twist and bring your right foot back to the floor.
12. Reposition your chair so you may repeat Steps 2 through 11, focusing on the other side of your body.

Tips & Warnings

• If you suffer from a back injury, only perform the Extended Mariachi Pose under the guidance and instruction of an experienced yoga teacher.