Introducing the Marichi I bend in yoga

The Marichi I bend in yoga is a famous pose for calming the mind, lengthening the spine, and providing the internal organs with an abundant source of energy.

Marichi I (Marichiasana I) is a popular pose in the Ashtanga yoga series. This pose is often done in combination with a series of sitting positions, especially when the hips and hamstrings have been warmed up with the head close to the knee. This pose also has many variations, each of which increases in difficulty when combined with bends and twists.

Benefits of the Marichi I

The Marichi I bend has the effect of stretching the shoulders, back, hamstrings and hips. Not only that, this is also one of the very useful movements for those who often run because it helps reduce hamstring strain very effectively. The Marichi I bend is also a very relaxing yoga pose. This is considered the golden secret to relieve stress, anxiety, and tension:

  • Increase strength, while toning the muscles of the spine, abs, back and legs
  • Improve back and spine, prevent scoliosis, back bend
  • Relieves pain in the waist and sacrum
  • Stimulates the function of internal organs such as liver and kidneys, thereby helping to improve digestion
  • Increase blood circulation throughout the body

Marichi I’s bent posture is also extremely suitable for office workers, who often sit and work for a long time. It helps prevent office diseases as well as improve your physique.

Detailed instructions on how to perform Marichiasana

Marichi I

Start by sitting up straight in staff pose (Dandasana) with your legs stretched out in front of you

  • Bend your right knee and place the sole of your right foot close to your right buttock. The distance between the foot and the left thigh is about the width of the hand
  • Keep left leg straight
  • Bring your right hand forward toward your left foot. Instead of grabbing your left foot, turn your right palm towards the right side of the mat with your thumb down.
  • Wrap your right arm around the front of your right shin. Arms and shoulders facing forward
  • Bring your left arm toward the ceiling, opening your chest to the left while keeping your right arm still.
  • Move your left hand behind your back and grab your right hand
  • Sit up straight with your spine straight. Breathe in
  • Exhale and begin to bend forward, hands clasped together and spine straight
  • Eyes look towards the left toes. The right knee should move to the right but keep the right foot firmly planted on the floor. If your butt should be slightly raised above the mat, that’s fine too.
  • Hold the Marichi I pose for 3 to 5 breaths.
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Note when performing the action

Marichi I

Avoid doing it if you have a back injury

To perform the pose effectively, you need to keep a few things in mind:

  • Don’t let your upper body stick out, keep it extended forward.
  • Don’t try to bend forward if your body won’t allow it. Because it is important that you still keep your spine straight when bending
  • If you can’t squeeze your hands together, you can put your hands on your legs when you bend forward

Variations of the Marichi I . bend

If you find this pose too difficult, you can try the variations below. And if you’ve mastered it, you can also try harder variations to increase the difficulty:

  • You can use a yoga rope for support if your hands can’t grasp each other
  • Sit on top of a folded blanket or cushion to help you rotate your hips to make this pose easier.
  • You can increase the difficulty of the pose by grabbing your left wrist with your right hand.
  • You can also extend your arms slightly behind your back if possible.
  • You can try to bend forward so that your chin rests on your calves.

Above are some basic information about the Marichi I bend. If you’ve tried it but still can’t do it or are wondering if you’re doing it right, find a professional yoga teacher for guidance. be very specific.

Reference source

How to Do Marichyasana A in Yoga Accessed date: 2/3/2021

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