Marichyasana C
Zittende Torsie Houding C| Seated Spinal Twist Pose
Promotes flexibility of the spine
Stretches back & neck muscles
Stimulates digestive system
Contra-indications:
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GETTING INTO THE POSE
From dandasana with a straight back, push the sitting bones into the mat in order to be able to reach up with the crown.
Pull the left knee towards the chest and place the left foot next to your straight thigh, keeping a hand width between your foot and leg.
Inhale: Raise the right hand to make length in the right side.
Exhale: Keep the back long and straight and rotate your upper body towards your bent leg.
Bring your right arm around your bent knee.
Place the left hand behind the sitting bones on the mat and push into the mat for extra length.
Gaze over the left shoulder.
- Or -
Place the right elbow on the outside of the bent knee with the hand straight up.
Place the left hand behind the sitting bones on the mat and push into the mat for extra length.
Gaze over the left shoulder.
- Or -
Bring the right upper arm against the outside of the left knee with the thumb facing towards the mat.
Bend the arm around the bent leg.
Move the left hand behind your back to the right hand and try to bind.
Gaze over the left shoulder.
BREATH
Inhale: make length between the heel of the straight leg and the sitting bones & between the sitting bones and the crown.
Exhale: deepen the twist.
GETTING OUT OF THE POSE
Inhale: release the hands and turn back towards the front of the mat.
Exhale: straighten your bent leg and come back into dandasana.
Repeat on the other side.