Marichyasana is a group of seated asanas. These asanas are named after the sage Marichi, who is said to have practiced them. There are four main variations of Marichyasana, each with its own unique benefits:
Marichyasana I (Marichi’s Pose I): This asana stretches the hamstrings, hips, and spine, and helps to improve digestion. To perform this pose, sit with your legs extended in front of you, bend your right knee and bring your foot to the outside of your left thigh. Twist your torso to the right, placing your right hand on the ground behind you and your left elbow on the outside of your right knee. Hold the pose for a few breaths before switching sides.
Marichyasana II (Marichi’s Pose II): This asana also stretches the hamstrings, hips, and spine, but it focuses more on the shoulders and upper back. To perform this pose, start in a seated position with your legs extended in front of you. Bend your right knee and bring your foot to the outside of your left thigh, then reach your right arm behind your back and clasp your hands together. Inhale and lift your left arm up, exhale and twist to the right, bringing your left elbow to the outside of your right knee. Hold the pose for a few breaths before switching sides.
Marichyasana III (Marichi’s Pose III): This asana strengthens the core muscles, stretches the hamstrings and hips, and improves flexibility in the shoulders and spine. To perform this pose, sit with your legs extended in front of you, bend your right knee and place your foot on the outside of your left thigh. Inhale and reach your arms up, then exhale and twist to the right, placing your left elbow on the outside of your right knee. Hold the pose for a few breaths before switching sides.
Marichyasana IV (Marichi’s Pose IV): This asana is a deeper variation of Marichyasana III, and it requires more flexibility and strength. It stretches the hamstrings, hips, and spine, strengthens the core muscles, and improves overall balance. To perform this pose, start in a seated position with your legs extended in front of you. Bend your right knee and place your foot on the outside of your left thigh, then twist your torso to the right and bring your right arm behind your back. Inhale and lift your left arm up, then exhale and bend forward, bringing your left shoulder inside your right knee. Hold the pose for a few breaths before switching sides.
