Sage Marichi's III (Preparation)

Try out this Asana with me?, Health Challenge Invite. Sage Marichi's III (Preparation)

STEPS :

1. Start in Dandasana. Bend the right knee and place your foot flat on the mat, a comfortable distance away from your hip.  
2. Ground through both sitting bones and lengthen the spine.
3. Place your right hand or fingertips behind you for support.
4. As you inhale, raise your left arm. Exhale and twist your upper back to the right.
5. Bring your left arm across the right leg, pressing the left upper arm against the outer right knee. Bend the left elbow, point your fingertips to the ceiling, and keep that hand active.
6. With each inhalation, press the sitting bones into the floor and lengthen the spine.
7. With each exhalation see if you can twist a little further to the right. Be gentle.
8. Keep the outstretched leg active.
9. Stay for 5 deep breaths.
10. To come out of the pose, bring your gaze back to the front as you inhale, and release the arms and straighten both legs as you exhale.
11. Pause or take a Vinyasa before repeating on the other side.

Benefits

• It calms and relaxes your mind and body.
• Marichyasana helps stretch your spine and shoulders.
• It also stimulates abdominal organs such as liver and kidneys.
• Stretches the shoulders.
• Stimulates the brain.
• Relieves mild backache and hip pain.

Who Can Do

Consult a doctor before beginning an exercise regime.