Secrets of performing Marichyasana 1 and 2, the technique of the sage Marichi pose in yoga, benefits of the asana

Marichyasana 1 is a seated forward bend and is one of the mandatory yoga poses in many schools, as it perfectly stretches the spine and legs, contributes to a gentle massage of internal organs and calms the mind.

Execution Technique

Step 1:

Sit in Dandasana (Staff Pose). Bend your right knee and place your foot with your heel as close to your ischial tuberosity as possible. Keep the inner part of your right thigh pressed tightly against your body. Tighten your left leg and slightly turn it inward. Actively pull the toes of your left foot towards you, stretching the entire back of your leg at the same time.

Step 2:

On an inhale, straighten your shoulders and lengthen your spine upward. To enter the asana, strongly stretch your right arm up and forward and turn it inward so that your thumb points to the floor and your palm is facing to the right. Following the hand, lengthen the torso.

Leaning forward as much as possible, hook your armpit under your right shin and tuck your palm behind your back. In this way, you grasp your bent right leg with your right hand.

Step 3:

With the next exhale, take your left arm behind your back. Grab the wrist of your outstretched arm with the palm of your bent arm (in this case, the palm of your right hand grabs the wrist of your left hand). Grip the wrist tightly to press your torso against your thigh. Inhale and stretch your entire body upwards: your abdomen from the groin, your chest and spine.

Step 4:

On the exhale, lower your body as close to your right leg as possible. Your chin should move behind your knee. Make sure your shoulders don’t rise to your ears: strongly pull the heads of your shoulders back and pull your shoulder blades down your back.

Step 5:

Stay in the asana for 30 seconds to 1 minute.

Exiting the Pose

On an inhale, lift your torso and head. Disengage your hands, release your right leg. Repeat the asana on the other side for the same amount of time.

Asana Adjustment / Control Points

1. do not bend your outstretched leg - pull your knee and press your entire leg firmly to the floor;
2. intensively stretch the entire front surface of the torso upwards and do not round your back during the bend;
3. strive to lower the buttock of the bent leg to the floor;
4. actively push off the floor with the foot of the bent leg and use this force for a deeper forward bend;
5. keep both shoulders in line with each other.

Benefits

Contraindications

Preparatory Yoga Exercises

• Uttanasana ;
• Janu Sirsasana ;
• Parsvottanasana ;
• Ardha Baddha Padma Pashchimottanasana ;
• Baddha Konasana.

Deepening Practice

While in the asana, you can increase the stretch in your shoulders and chest: on an inhale, lengthen the front of your torso, push your arms back away from your body and slightly straighten your elbows.

Variations

Simplified Version Beginners often find it difficult to keep the thigh of the bent knee close to the body due to a lack of stretch in the groin area. This makes it difficult to put the arm around the shin and thigh. To solve this problem, while grasping the bent leg with your hand, help yourself with the opposite hand - pull the bent knee towards your body. Advanced Version - Option 2

Marichyasana 2 can be performed in the basic version - when one of the legs is in the Padmasana position or in a simplified version. 1. Full Version Marichyasana 2

1. sit in Dandasana. Pull your left leg and place your right foot at the base of your left thigh so that your heel is on the line of your navel (see entering Padmasana).
2. bend your right leg at the knee and place your foot on the floor as close as possible to the ischial tuberosity of your right thigh;
3. then follow steps 2-5 from the main instructions;
4. during the bend, the main weight will be on the leg folded in Padmasana. But, you may find it more convenient to lift the knee that is in Padmasana, rather than immediately lowering it to the floor (it all depends on individual characteristics and stiffness of muscles and joints, stretching). In any case, after the maximum forward bend for you, try to lower your knee to the floor. 2. Simplified Version Marichyasana 2

1. sit in Dandasana;
2. bend your left leg at the knee and pull the sole to the ischial tuberosity of your right thigh;
3. try to put your left knee on the floor, the foot lies near your right buttock;
4. bend your right leg at the knee and place your foot on the floor as close as possible to the ischial tuberosity of your right thigh - in front of the lower part of your left shin;
5. then follow steps 2-5 from the main instructions.