Twist and stretch

Today, let's take a look at the Marichi pose. "Marichi" means "ray of light" (of the sun or moon). There are several versions of Marichyasana. The version shown here is a deep and challenging twist which is best performed when the body is warmed up well. The lateral twist in Marichyasana stimulates the abdominal viscera as it presses against the inner thigh, massaging the inner organs and rejuvenates the body.

Procedure

• Sit on the floor, keeping legs straight and together. Bend your left knee and place foot on the floor, as close to the buttocks as possible. Rest the palms on the floor behind you, fingers pointing backward. Keep spine straight and try to lengthen it, which is always the first prerequisite of a successful spinal-twist pose.
• Exhale while twisting torso to the left. Press the back of the right shoulder against the outside of the left knee. Place both palms flat on the floor. Keep the right palm in front of the left foot and left palm about a foot's distance behind the buttocks. Gently turn your head over the left shoulder and look back.
• Bend right elbow and wrap arm around the folded leg — hug the leg close to your belly. Lean back to straighten the spine, bringing the shoulder blades closer to each other. Continue lengthening the spine with each inhalation and twist a little more with each exhalation. Take left palm off the floor and reach out for the other hand behind your back. Hold one wrist.
• Stay in the pose for 30-60 seconds, breathing normally. Then, release with an exhalation, reverse the legs and twist to the other side for an equal length of time.

Benefits

• This asana massages the abdominal organs.
• It stretches the shoulders.
• This asana stimulates the brain.
• It relieves mild backache and hip pain.
• It strengthens and stretches the spine.

Caution

Avoid this pose if you have serious back or spine injury, high or low blood pressure, migraine, diarrhoea, headache and/or insomnia.

Beginners' tip

It is often difficult for beginners to sit upright after bending the knee as described in picture 1. To offset this problem, sit on a thickly folded blanket or bolster.

Bharat Thakur guides you through practices that will connect you to the wisdom of the ancient Indian science of exercising.