Marichasana is a yoga pose that is named after the sage Marichi. The pose is also known as “Marichi’s Pose” or “Marichi’s Twist.” The pose is typically performed seated and involves a twist of the spine to stretch and strengthen the back and abdominal muscles. It is a pose that is considered to be intermediate level and is typically included in a yoga practice that focuses on building strength and flexibility in the core.
Marichasana is a seated twist that targets the spine, abdominal muscles, and hips. It is considered an intermediate level pose and is often included in sequences that focus on building core strength and flexibility.
To enter the pose, begin seated with both legs extended straight in front of you. Bend your right knee and bring the sole of your right foot to the outside of your left knee. Place your left hand behind you and twist your torso to the right, bringing your right elbow to the outside of your right knee. Keep your left leg extended and press your right foot into the floor to help twist your torso further. Hold the pose for several deep breaths, then release and repeat on the other side.
It’s important to note that while practicing this pose, one should keep the spine straight and avoid rounding the shoulders. Keep the breath steady and smooth, and remember to breathe deeply into the abdomen. It’s also important to not overdo the twist and go beyond your comfort level.
It is said to have many benefits for the body and mind such as strengthening the back, abdominal muscles, and hips, as well as increasing flexibility in the spine, and promoting digestion. Additionally, this pose is also said to help release tension and stress from the spine and abdomen.
Here are a few tips to help you perform seated twists safely and effectively:
- Start with a neutral spine: Before you begin the twist, make sure that your back is in a neutral position with your shoulders relaxed and your chest lifted. This will help you maintain the natural alignment of your spine as you twist.
- Use your breath: As you twist, breathe deeply and steadily. Your inhale should expand your ribcage and your exhale should deepen the twist.
- Use your core: When twisting, engage your core muscles to protect your lower back. This will help you maintain a stable foundation and also help you twist deeper.
- Move slowly: Avoid jerking or forcing your body into the twist. Move slowly and with control, listening to your body and only going as far as feels comfortable.
- Release and repeat: Hold the twist for several deep breaths, then release and repeat the pose on the other side.
- Avoid over-twisting: Be mindful of your limits and avoid over-twisting, which could cause injury to your back or spine.
- Listen to your body: Always be aware of how your body feels and adjust the pose accordingly. If you experience any pain or discomfort, stop and come out of the pose.
Remember to be patient with yourself and to practice regularly. With time and practice you will be able to go deeper into the twist and enjoy the benefits it brings to your body and mind.
How to perform the seated twist pose sequence
Here is a suggested seated twist pose sequence that you can try:
- Start in a seated position with your legs extended straight in front of you. Take a few deep breaths to ground yourself and prepare for the twist.
- Bend your right knee and bring the sole of your right foot to the outside of your left knee. Place your left hand behind you and twist your torso to the right, bringing your right elbow to the outside of your right knee. Keep your left leg extended and press your right foot into the floor to help twist your torso further.
- Hold the twist for several deep breaths, then release and repeat on the other side.
- After both sides, you can move to a variation called Ardha Matsyendrasana (Half Lord of the Fishes). Sit with your legs stretched out in front of you. Bend your right knee and bring the heel of your right foot to the outside of your left knee. Cross your left knee over your right knee and place your left foot on the floor outside your right knee. Bring your right hand behind your back and your left elbow to the outside of your right knee, twist to the right. Hold for several deep breaths, then release and repeat on the other side.
- From here you can move to a deeper variation of seated twist, called Bharadvaja’s twist. Sit in a comfortable seated position, bring your right knee to your chest, and place your right foot on the floor outside your left knee. Place your left elbow on the outside of your right knee and twist to the right. Hold for several deep breaths, then release and repeat on the other side.
- Finish the sequence with a few minutes of seated meditation or deep breathing to integrate the benefits of the twist into your body and mind.
Remember, to be mindful of your limits and avoid over-twisting, which could cause injury to your back or spine. As you progress in your practice, you can try more advanced variations of these poses, and you can also add more twists to your yoga practice, but always remember to listen to your body and never push beyond what feels comfortable.
Seated twist pose props
Here are a few props that you can use to help you perform seated twists more comfortably and safely:
- Yoga blocks: Placing a yoga block under your hand while you twist can help you maintain a neutral spine and also deepen the twist.
- Blanket: If you have tight hips, sitting on a folded blanket can help you sit up taller and also make it easier to bring your foot to the outside of your knee.
- Strap: If you have difficulty reaching your foot or elbow, you can use a yoga strap to help you. Hold the strap with one hand, and place the other end over the foot or elbow, this will help you to twist with ease.
- Bolster: If you have any lower back pain or discomfort, you can place a bolster behind your back for support.
- Wall: You can also use a wall for support. Sit facing the wall and use it to help deepen the twist if you feel unbalanced.
It’s important to remember that props are not a must-have, but they can help to make the pose more comfortable and accessible. You can experiment with different props to find what works best for you.