Marichyasana A | Zittende Torsie Houding A | Sage Twist Pose

  • Opens chest & shoulders

  • Strengthens the leg muscles, abs & back muscles

 

Contraindications
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GETTING INTO THE POSE
  • From dandasana push the sitting bones into the mat to raise your crown with a straight back.

  • Pull up your right knee and place the foot just in front of your right sitting bone. Your right foot may take over the weight of your right sitting bone in this position.

  • Straighten your left leg, push the left heel away from you and pull the left toes towards you. Pull your kneecap up, feel your left leg activate.

  • Inhale: Straighten the back and turn the upper body towards the straight leg.

  • Exhale: Reach your right hand towards the toes of the straight leg as you bend over your straight leg from your hips. Bring the right shoulder on the inside of the bent leg, past the knee.

  • Turn the thumb of your right hand down and bend the elbow so that the arm wraps around the bent leg towards the back.

  • Bring your left hand behind your back and grab your left wrist with your right hand. If you are unable to bind, you can use a yoga strap and pull your hands together along it.

  • Inhale: pull the shoulder blades back to open the chest.

  • Exhale: bend further over the left leg.

BREATH
  • Inhale: make length between the heel of the straight leg and the sitting bones & from the sitting bones to the crown.

GETTING OUT OF THE POSE
  • Exhale: let go of the hands.

  • Inhale: get up with your back straight.

  • Exhale: Straighten the right leg and come back into dandasana.

  • Repeat on the other side.

PREPARATORY POSES
SUBSEQUENT POSES
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REPLACEMENT POSES