(mar-ee-chee-AHS-anna)
LEVEL: BEGINNER
ASHTANGA PRIMARY SERIES
This pose is dedicated to the Sage Marichi, son of Brahma, the creator. He was the leader of Maruta and the great-grandfather of Manu ("man, thinking, intelligent"), the Vedic Adam, and the "father" of humanity.
Marichi's Pose A is a fantastic stretch for the shoulder since it creates traction in the shoulder joint. You can either fold forward or twist back to deepen the shoulder opening.
CONTRAINDICATIONS AND CAUTIONS
Asthma
High or low blood pressure.
Migraine or headache
Diarrhea
Insomnia
BENEFITS
Massages abdominal organs, including the liver and kidneys.
Stretches the shoulders.
Stimulates the brain.
Relieves mild backache and hip pain.
Strengthens and stretches the spine.
PREPARATORY POSES
Baddha Konasana, Sukhasana
STEP 1
Bend your left knee and place the foot on the floor, with the heel as close to the left sitting bone as possible. Keep the right leg strong and rotated slightly inward, grounding 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.
STEP 2
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 will press against the outside of the left thigh or buttock.
STEP 3
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. Open your chest and look over your shoulder drawing the shoulders blades closer.
STEP 4
Stay in this position for 3- 5 breaths, then release as you inhale. Repeat on the other side for the same length of time.
DISCLAIMER
As with all the asanas in yoga, it is important to keep your bowels and stomach absolutely clean. Make sure you have your meals at least four to six hours before your workout so that you give your system enough time to digest the food and give out the necessary energy for the workout. The best time to practice yoga is usually in the mornings, but in case you cannot make it, the evenings are a good time too. Please acknowledge that the exercise routines (including yoga) carry an inherent risk of physical injury, particularly if you have a history of health problems or any previous injuries. Please observe caution and proceed with the practice at your own risk.
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