Marichyasana B is a variation to a yoga position which is dedicated to the sage Marichi.
How to get into the position
Sitting on the floor firmly with both sitting bones and with your legs stretched out in front of you i.e. in Dandanasa (a.k.a. ‘Staff Pose’), bend your right knee and put the foot on the floor, with the heel as close to the sitting bone as comfortably possible. Inhale and reach both of your arms out in front of you. Then exhale and turn your palms up (so as to revolve your hands so that your knuckles are facing each other), turn your chest and wrap around the bent leg so i.e. taking your right arm around your right knee and, at the same time, shift your weight into your right sitting bone only and fold forward.
Ensure internal rotation of your outstretched leg to help bring your hip inside which will enable you to fold further forward. Remember not to sit on both sitting bones in this position.
Hold the position for five full breaths. On each inhalation, extend your spine. On each exhalation pull your knee in to turn further back.
Repeat the position on the left-hand side for five full breaths.
Benefits
· Helps improve digestion
· Stimulates the abdominal organs
· Increases flexibility in the back, shoulders and hamstrings.
Contraindications and Cautions
Avoid this position if you have any serious back or spine injury or blood pressure issues.
Damian Cadman-Jones is an authorised teacher of Prana Vashya Yoga™
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