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Marichi literally means ray of light of either sun or moon. This Asana is dedicated to a Sage Marichi and named after him.
TECHNIQUE
Sit in upright and erect Danda Asana or Staff Pose.
Bend your left knee and place the foot on the floor, with the heel as close to the left sitting bone as possible.
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| Marichi Asana |
Keeping the right leg strong and rotated slightly inward ground the head of the thighbone into the floor.
Press the back of the right heel and the base of the big toe away from the pelvis.
Make sure the inner left thigh presses firmly against the left side of the torso.
As a preparation for the full pose, twist torso to the right and press the back of the left shoulder against the inside of the left knee.
Use the leverage to lengthen the left side of the torso along the thigh.
Then gently unwind and face forward.
Reach your left arm forward and rotate it inwardly, so the thumb points to the floor and the palm faces out to the left.
As you reach the left arm forward, lengthen your torso forward and snuggle the left shin into the armpit.
Then on an exhalation, sweep the forearm around the outside of the leg.
The left hand should press against the outside of the left thigh or buttock.
With another exhalation, sweep the right arm around behind your back.
Clasp the right wrist in the left hand.
Exhale and extend your torso forward from the groins, keeping the lower belly long.
Lower the front torso as closely as possible to the right leg. Be sure the shoulders don't scrunch up into the ears.
Draw the shoulders blades actively down your back.
Stay in that position for 30 seconds to one minute then come up as you inhale.
Repeat on the other side for the same length of time.
BENEFITS
This Asana calms down the brain.
It also stretches the spine and shoulders giving them flexibility.
It also improves digestion.
This is an important Asana to strengthen the back.
It tones and massages the abdominal area, especially liver, spleen, kidneys and intestines.
It also relieves lower back pain caused by muscular tension.
