What Is Sage Twist (Marichyasana)

The Sage Twist is named after the Sage Marichi. It is a highly beneficial pose for strengthening the back toning up and massaging the abdominal area, particularly liver, spleen, and intestines.

Steps For Sage Twist (Marichyasana)

1.  Sit in Dandasana (Staff Pose), to start the pose. Bending your right knee, place your right foot on your mat, with the soles of your leg as close to you as possible to your right sit bone. Keep your left leg turned a little in, pushing your thigh bone into your mat. Press your left sole and of your large toe away from your pelvis. See that your inner right thigh is pressed firmly into the right side of your body.

2.  In readiness for the full posture, twist your body to your left and push your right shoulder a little inside your right knee. Using this to leverage and stretch your body along your thigh, gently untwist and come to facing forward.

3.  Take your right arm in front and turn it inward, so that your thumb is pointing downwards and your palm is turned out to your right. Reach your right arm forward, stretch your body forward and nestle your right shin into your armpit. Then, with a deep exhalation, take your forearm outside your leg. Your right arm will be pressing into the outside of your right thigh or butt.

4.  Take another deep breath and with as you exhale, sweep your left arm around and behind your back. Hold your left wrist in your right hand. With a deep exhalation, bend forward, keeping your lower belly stretched. Lower your body as close as you can to your left leg. See that your shoulders don’t crumple up against your ears. So draw them firmly back.

Hold the pose for half a minute to a minute then release with an exhalation and come up with an inhalation.

5.  Repeat the pose on your right for the same length of time.

Safety Guideline: Try not to twist your back too far. It’s just possible that you could incur or worsen any current back pain.

Benefits Of Sage Twist (Marichyasana)

• The Sage Twist stretches the shoulders, spine and hips

• It improves digestion, massages the abdominal organs and relieves neck pain, lower backaches and sciatica

• It is known to help relieve stress

• This pose is beneficial in the 2nd trimester of pregnancy, particularly for strengthening the lower back

Contraindications:

• The Sage Twist is best avoided when suffering from diarrhea, headache, any blood pressure, during menstruation and by people afflicted by insomnia