Marichyasana C| Zittende Torsie Houding C| Seated Spinal Twist Pose

  • Promotes flexibility of the spine

  • Stretches back & neck muscles

  • Stimulates digestive system

 

Contraindications
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GETTING INTO THE POSE
  • From dandasana with a straight back, push the sitting bones into the mat in order to be able to reach up with the crown.

  • Pull the left knee towards the chest and place the left foot next to your straight thigh, keeping a hand width between your foot and leg.

  • Inhale: Raise the right hand to make length in the right side.

  • Exhale: Keep the back long and straight and rotate your upper body towards your bent leg.

 

  • Bring your right arm around your bent knee.

  • Place the left hand behind the sitting bones on the mat and push into the mat for extra length.

  • Gaze over the left shoulder.

 

- Or -

 

  • Place the right elbow on the outside of the bent knee with the hand straight up.

  • Place the left hand behind the sitting bones on the mat and push into the mat for extra length.

  • Gaze over the left shoulder.

 

- Or -

 

  • Bring the right upper arm against the outside of the left knee with the thumb facing towards the mat.

  • Bend the arm around the bent leg.

  • Move the left hand behind your back to the right hand and try to bind.

  • Gaze over the left shoulder.

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

  • Exhale: deepen the twist.

GETTING OUT OF THE POSE
  • Inhale: release the hands and turn back towards the front of the mat.

  • Exhale: straighten your bent leg and come back into dandasana.

  • Repeat on the other side.

PREPARATORY POSES
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SUBSEQUENT POSES
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REPLACEMENT POSES
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