Marichyasana Variation

How to practice:

• Sit in Dandasana with legs stretched out, thighs, knees, ankles and feet together
• Relax mind, back and keep the neck erect. Rest on your buttock bones
• Fold your right knee and place right foot on left thigh
• Ensure  right knee is pressed firmly on the floor
• Take your right hand back and grasp right big toe with your fingers (beginners can use a prop to get hold of the foot)
• Inhale and stretch left hand up in line with left ear
• Stretch spine up from tailbone; exhale and bend down from lower back
• Hold left heel with your left hand (beginners may hold shin or ankle)
• Continue to look forward
• Keep the left knee straight and press back of knee towards the floor
• Hold the pose for 30-60 secs
• Gently come out of pose, release the pressure if any
• Repeat with other leg
• 3-4 cycles of asana are ideal

Benefits:

• Corrects curvature of spine and rounded shoulders
• Eases stiffness and stretches hamstrings shoulders, hips, elbow and wrist and finger joints
• Improves concentration
• Tones and strengthens the chest muscles
• Helps remove excess weight around abdomen
• Activates the abdominal organs
• Improves digestion and stimulates metabolism
• Therapeutic for constipation, sciatica, asthma, fatigue and lower back pain
• Opens and relaxes middle and upper back muscles
• Relaxes heart and good for nervous system
• Makes spine flexible and strong

Caution:

Proceed gently and listen to your body. If at any time you feel discomfort, come out of the posture and resume after you feel comfortable. This asana should not be performed by people suffering from hypertension, diarrhoea, migraine and insomnia.

— Grand Master Akshar, 

Akshar Power Yoga Academy,

# 4004, 100 ft Road, Indiranagar.

akshar@aksharyoga.com