Marichyasana - Marichi's Pose

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STEPS :

1. Sit in Dandasana with your spine straight and legs stretched out, feet touching each other and toes pointing upwards.
2. Bend your right knee and place your feet close to left knee.
3. Take your right arm behind and place it close to the backside, on the mat. Using its support, straighten your spine.
4. Breathe in and bring your left arm up. Now exhale, rotate your upper body to the right and bring your left arm to the outside of the right thigh. Wrap it around the right leg and place it on your back.
5. Swing your right arm around the back, and clasp the fingers/ wrist of the left hand.
6. Twist towards right and look over the right shoulder.
7. Hold the posture and take 5-10 deep breaths.
8. With each inhalation you can lengthen the spine, and with each exhalation you can twist a little more.
9. Release the posture and repeat the same on the left side.

Benefits

• It calms and relaxes your mind and body.
• Marichyasana helps stretch your spine and shoulders.
• When done on a regular basis this asana relieves fatigue.
• It also stimulates abdominal organs such as liver and kidneys.
• Stretches back, hips and hamstrings
• Good for flat feet and digestive problems
• Relaxes shoulders and arms

Who Can Do

Consult a doctor before beginning an exercise regime.