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Marichyasana (Torso and Leg Stretch) – How To Do It Right

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2 Min Read

Sit legs outstretched, bend right knee so your heel touches buttock. Keep palms on floor. Exhaling, turn torso to right. Stretch left arm against right thigh. Press right ankle down, turn torso further. Push left arm towards outer side of right knee, encircle right knee with left arm. Take right arm behind your back towards left hand. Turn head to the left. Hold 10 secs.

Steps

  1. Sit with your legs outstretched.
  2. Bend your right knee and bring the right heel to touch your buttock, keeping palms on the floor.
  3. While exhaling, turn your torso to the right.
  4. Extend the left arm and stretch it out against the right thigh.
  5. Press the right ankle down and turn the torso further.
  6. Push the left arm towards the outer side of right knee and encircle the right knee with your left arm.
  7. Lift the right palm of the floor and take it behind your back. Bend it and bring it towards the left hand. Hold the fingers. Turn your head to the left and look over your shoulder.
  8. Hold the pose for 10 seconds, breathing normally.

Releasing the Asana

  1. Inhale and while holding your breath, rotate the spine to straighten it.
  2. Turn your head to face the front.
  3. Slowly release your hands and straighten your leg.

Tips to remember

  • Warm up your body before attempting this pose.
  • Do not lean towards any side and make sure your weight is spread evenly on both your sitting bones. It will be helpful to sit on a folded blanket.
  • Try to remain seated firmly on the ground during the entire pose.

Benefits

  • Tones and massages the abdominal organs.
  • Improves the functioning of the liver, spleen, pancreas, kidneys and intestines.
  • Reduces fat around the waistline.
  • Stretches the spine and back muscles.
  • Increases energy levels by relieving fatigue.

Contraindications

Avoid this asana if you have the following symptoms:

  • Hypertension
  • Migraine
  • Headache
  • Insomnia
  • Diarrhea

 

Swati Chitalia

Swati Chitalia has been counselling on holistic yoga for the past 17 years. She is a certified Yoga teacher from The Yoga Institute, Mumbai, the oldest organized yoga center in the world. She holds top honours in Yoga Philosophy discipline from Mumbai University. Swati enjoys embroidery, travel and cooking healthy and tasty food.

Swati Chitalia

Swati Chitalia has been counselling on holistic yoga for the past 17 years. She is a certified Yoga teacher from The Yoga Institute, Mumbai, the oldest organized yoga center in the world. She holds top honours in Yoga Philosophy discipline from Mumbai University. Swati enjoys embroidery, travel and cooking healthy and tasty food.

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