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

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Promotes flexibility of the spine
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Stretches back & neck muscles
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Stimulates digestive system
Contraindications
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GETTING INTO THE POSE
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From dandasana with a straight back, push the sitting bones into the mat in order to be able to reach up with the crown.
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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.
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Inhale: Raise the right hand to make length in the right side.
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Exhale: Keep the back long and straight and rotate your upper body towards your bent leg.
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Bring your right arm around your bent knee.
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Place the left hand behind the sitting bones on the mat and push into the mat for extra length.
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Gaze over the left shoulder.
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Place the right elbow on the outside of the bent knee with the hand straight up.
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Place the left hand behind the sitting bones on the mat and push into the mat for extra length.
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Gaze over the left shoulder.
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Bring the right upper arm against the outside of the left knee with the thumb facing towards the mat.
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Bend the arm around the bent leg.
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Move the left hand behind your back to the right hand and try to bind.
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Gaze over the left shoulder.
BREATH
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Inhale: make length between the heel of the straight leg and the sitting bones & between the sitting bones and the crown.
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Exhale: deepen the twist.
GETTING OUT OF THE POSE
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Inhale: release the hands and turn back towards the front of the mat.
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Exhale: straighten your bent leg and come back into dandasana.
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Repeat on the other side.
PREPARATORY POSES
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SUBSEQUENT POSES
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REPLACEMENT POSES
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