MARICHYASANA IV

Sitting & Lying Asanas

Difficulty:

Description

MARICHYASANA IV Asana group: sitting and lying (twists) Translation of the name from Sanskrit: • marichi — the sage Marichi; asana — pose. 1. Setup Starting position: sit with one leg bent, foot on the floor, knee lifted toward the chest. On an exhale rotate the torso toward the bent leg and hook the shoulder or the elbow outside the knee. Keep the other leg extended. Twist from the base of the spine upward. 2. Simplified and advanced variations Simplified variations: • keep the bent knee on the floor; • press the palm into the floor instead of hooking the elbow. Advanced variations: • bind the hands behind the back; • complete the full rotation with the arms wrapped around the torso. 3. Injury prevention Keep the bent knee over the foot (or slightly behind) — do not let it cave inward. Avoid with acute knee pain.

Effects

digestion
flexibility
back_pain