Marīchyāsana D - Sage Marichi's IV

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STEPS :

1. Begin in Staff (Daṇḍāsana). Bring one leg into Half Lotus (Ardha Padmāsana) or bend your knee so the sole of your foot is close to the opposite inner thigh.
2. Bend your opposite knee in as if you were taking Sage Marichi's I (Marīchyāsana A), foot on the floor, heel close to your sit bone.
3. Extend your arm (same side of your Lotus leg) high into the sky and begin to twist it to the outside of your bent knee
4. . Use your opposite hand as leverage to twist deeper.
5. Hook your elbow to the outside of your thigh and gaze over your back shoulder.
6. If you want to extend your twist deeper, wrap your arm around the shin of your bent knee and sweep your opposite arm around to meet it.
7. Catch opposite fingertips or the wrist. Keep along the spine.

Benefits

• Stretches the shoulders, spine, ankles, inner thighs, and abdominal muscles.
• It calms and relaxes your mind and body.
• When done on a regular basis this asana relieves fatigue.
• It also stimulates abdominal organs such as liver and kidneys.

Who Can Do

Consult a doctor before beginning an exercise regime.