In the yogic system, there are a number of asanas that evolved over a period of time and achieved a cult status due to specific characteristics. Marichyasana is one such pose that comes in a series of four asanas and is considered a perfect solution for hip related issues. The name Marichyasana is taken from Sanskrit that literally means ‘a ray of light’. True to its name, practicing this yoga asana can assure you miraculous results and relieve your body from chronic pain.
How to do Marichyasana Correctly?
The four variations of Marichyasana might create a lot of confusion in your mind; if you try to approach the entire series in one go. However, to get holistic health benefits of Marichyasana, you must master one version and then gradually move to learn others. So, here the steps of Marichyasana A are being elaborated, which you can practice in the following manner:
Step 1: Initiate this yoga exercise in the Dandasana
Step 2: Now bend your left knee by putting the heel close to the left sitting bone and keep your knee in such a way that it points upwards
Step 3: By keeping your right leg straight, try to rotate internally towards the inner thigh.
Step 4: Then push your hands on the bent knee in order to create length in the spine and keeping the sitting bones grounded
Step 5: Now exhale and fold over the right leg by tucking the left knee into the armpit
Step 6: Put your left arm forward and try to rotate it internally by pointing the thumb to the ground and the palm to the left side
Step 7: Further, you must wrap the left arm around the bent leg at the same time keeping the back of your hand near the hip
Step 8: Now take a deep breath and bring the right arm forward and rotate it internally
Step 9: You can now wrap your right arm behind the left wrist
Step 10: Finally, you must exhale in a slow manner and try to fold by keeping the lower abdominal muscles tight and the right leg active and the toes pointing upward
Key Health Benefits of Marichyasana
Spine Becomes Flexible: While doing Marichyasana, you actually try to grip the thighs from the behind at the same time interlocking wrists. This puts a lot of pressure on your hip area and eventually creates a balancing state that further helps in the alignment of the lower back. A regular practice of this pose is found to provide additional strength to your sacrum that in the long run works wonders for your spine.
Improves Digestion: This pose requires you to press the lower abdomen and grip it with the thighs tightly. This periodic pressing and releasing of abdomen actually activates the internal abdominal organs and stimulates it further to create a strong digestive system.
Increases Concentration Level: Like so many forward bending asanas, Marichyasana also helps in rejuvenating the mind. When your lower back starts getting flexible after a reasonable period of practice, it also brings calmness to the entire nervous system. Within months of doing this pose, you will be able to focus on work and studies in a better manner.
Provides Strength to the Neck: This wonderful pose requires you to twist and turn the neck and back in a rhythmic manner. Particularly, the forward bend in this asana hugely improves the flexibility of the neck and shoulders.
Proper Breathing: When you pay great attention to your body in a tight hold of this asana, your breath automatically becomes rhythmic. Besides, you are required to inhale and exhale in sync with the body movements while doing this pose which further ensures a perfect way of slow and steady breathing for you.
Seeing the numerous health benefits of Marichyasana, you might get tempted to start this pose right away. However, you must make sure to approach this asana after spending a few months learning the basic poses of yoga. In any case, you should at least do the “The Dog Pose” as a warm-up exercise before trying the Marichyasana. Apart from this, do remember to perform this pose under the guidance of an expert yoga teacher to avoid any degree of injury to the back.
To know about Marichyasana in further detail, explore our Yoga Teacher Training In India.