Marichyasana I

Alyssa
9:30 BDF


Marichyasana I - Forward-Bending Arm Wrap (Marichi’s pose)
In order to get into this pose, first sit in Dandasana. Bend your right leg and try to get your heel as close to the sitting bone as possible. Keep your left leg extended in front of you, rotating your inner thigh inward. Next, twist your torso to the left, and press your right shoulder into the inside of your right knee to lengthen the right side of your torso. Slowly unwind. Reach your right arm forward and rotate it so that your palm faces out, and your thumb points towards the ground. Inhale as you extend your arm forward, then exhale as you wrap your fore arm around the outside of your right leg. On your next exhalation, reach your left arm ground your back and try to grab your right wrist. With every exhalation, extend the torso and twist even more. Hold the pose for about 30 seconds, then release on an exhalation.
While you are in this pose, make sure your bent knee stays in towards your body, and make sure that you extended leg is strong. Also, while you are in the twist, keep your shoulders back and down, and try to keep your heart’s center open.
While I do this pose, I feel my back loosening up but I still need to work on twisting even more so that I can eventually grab my wrist instead of grabbing my hands.
Marichyasana I calms the brain, stretches the spine and shoulders, stimulates abdominal organs in order to improve digestion, and helps cure flatulence, constipation, and obesity. However, this pose may also cause diarrhea or asthma.
Sources:
http://www.homeremediescures.com/yoga/marichyasana-i-yoga-pose.html http://www.yandara.com/resources/poses/marichyasana.htm
http://www.indiadivine.org/audarya/ashtanga-yoga/107935-another-modified-series.html
http://breatheandbeyoga.com/yahoo_site_admin/assets/images/RobinMarichyasanaI.261165607_std.jpg