Parivrtta Marichyasana – Marichi’s Pose III
Parivrtta Marichyasana is derived from the combination of the Sanskrit words Parivrtta(revolved or Complete), Marichya(Marichi: A Sage name), and asana (posture or pose). It is called as Marichi’s Pose III in English.
- Start with forming the staff pose on the yoga mat.
- Bend your right knee
- Bring your right foot closer to your right sitting bone.
- Make sure that the sole of the foot pressing against the floor.
- Gap should be two to four inches between the inner left thigh and the right foot.
- Place your right hand a few inches behind your right hip.
- Place your left hand on the right outer knee.
- Exhale; draw in the abdomen and turn to the right.
- Deepen the twist.
- You can use the support of your left hand to lever your chest farther right.
- Breathing should be normal.
- Bring your left elbow over the right knee, armpit as close to the outer knee as possible.
- Inhale; up your chest and straighten the back, lift from the base of the spine.
- Exhale; wrap the left arm around your right knee
- Make sure that left hand arrives near your left hip.
- Extend away with the right arm.
- Clasp the hands and Wrap it around the back.
- Hold the left hand with the right wrist.
- Turn your head the opposite way from the trunk
- Gaze forward over the left shoulder.
- Don’t lean back.
- Deepen the twist.
- You can press the right foot into the floor as if you want to stand up, and move the inner knee away from the left armpit.
- Extend through both elbows.
- Keep the front (straight) leg energised by stretching the heel away.
- Hold in this position for few seconds.
- Exit the pose by exhale and release the hands and come to the seated staff pose.
- Repeat all of the above steps by the opposite side..
- Opens and stretches the hips, groins and buttocks gently
- Enhance the functions of the abdominal organs
- Strengthens calves, legs and thighs
- It helps to calms the mind and give the peacefulness
- Gives relief from anxiety, stress and tension
- Increase the blood flow across the body
- Regulates the breathing
- Forward bend can increase the digestive system
Dos, Don’ts and Tips:
People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.
- Back Injury
- Chronic knee
- Neck Injuries
Practise this yoga daily, will yield the better results.
It’s good to do this pose in the morning with empty stomach.