Parivrtta Marichyasana – Marichi’s Pose III

Parivrtta Marichyasana – Marichi’s Pose III

Introduction:

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.

Steps Involved:

  1. Start with forming the staff pose on the yoga mat.
  2. Bend your right knee
  3. Bring your right foot closer to your right sitting bone.
  4. Make sure that the sole of the foot pressing against the floor.
  5. Gap should be two to four inches between the inner left thigh and the right foot.
  6. Place your right hand a few inches behind your right hip.
  7. Place your left hand on the right outer knee.
  8. Exhale; draw in the abdomen and turn to the right.
  9. Deepen the twist.
  10. You can use the support of your left hand to lever your chest farther right.
  11. Breathing should be normal.
  12. Bring your left elbow over the right knee, armpit as close to the outer knee as possible.
  13. Inhale; up your chest and straighten the back, lift from the base of the spine.
  14. Exhale; wrap the left arm around your right knee
  15. Make sure that left hand arrives near your left hip.
  16. Extend away with the right arm.
  17. Clasp the hands and Wrap it around the back.
  18. Hold the left hand with the right wrist.
  19. Turn your head the opposite way from the trunk
  20. Gaze forward over the left shoulder.
  21. Don’t lean back.
  22. Deepen the twist.
  23. 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.
  24. Extend through both elbows.
  25. Keep the front (straight) leg energised by stretching the heel away.
  26. Hold in this position for few seconds.
  27. Exit the pose by exhale and release the hands and come to the seated staff pose.
  28. Repeat all of the above steps by the opposite side..

 Benefits:

  • 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.

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