Marichi’s Pose C - Marichyasana С
Marichi’s Pose С or Marichyasana C (muh-ree-chee-AHS-uh-nu) is the third of four poses dedicated to the Sage Marichi. The seated twist offers a deep stretch throughout the back, ribs, and shoulders. It also keeps the intervertebral disks—those little jelly-filled “doughnuts” between your vertebrae—supple.
Marichyasana C activates the three lower chakras—the muladhara (root chakra), svadhisthana (sacral chakra), and manipura (solar plexus chakra)—to cultivate a sense of security, stability, and self-confidence.
- Body Position: Forward Bend Yoga Poses, Seated Yoga Poses
- Difficulty: Intermediate
- By Type: Strengthening Yoga Poses
Benefits and Contraindications
Relieves back and hip pain
Stretches the spine and shoulders
Stimulates the abdominal organs
Tones the liver and spleen
High or low blood pressure
Migraine or headache
Modifications, Props and Tips
- Both sit bones should be on the floor. If one buttock elevates then you may want to try experimenting with your foot and knee position. Moving your foot a bit further away from the thigh and pushing down through the foot onto the floor should help ground the elevated buttock. If you still can get both buttocks to ground then pop a cushion under your elevated buttock.
- If you have a tendency to slump in this pose then come up onto your fingertips on your backhand in order to push yourself a little more upright in the pose. This will help you to strengthen your lower back muscles to support you in this seated twist.
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