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Marichyasana 1
There are many variations of seated spinal twist. Marichyasana 1 is a variation that tones the core body, twists the spine and opens the chest and shoulders. This twist also strengthens and stretches the legs and shoulders.
Sanskrit: marichyasana 1
Drishti: forward, downward, or eyes closed
Materials
- Yoga mat
- straps (optional)
- blankets (optional)
Instructions
- Start in dandasana. Press your hands down into the floor to lengthen your spine.
- Bend your left knee and place your left foot on the floor next to your right thigh. Keep your hips even and place the arms behind you as your press your fingertips into the floor. Inhale and extend from the pelvis up through the top of your head.
- Stretch your left arm forward and fully until your armpit touches your left shin as you hug your thigh into your torso.
- Internally rotate your left arm and bend at the elbow. Wrap your left arm around the outside of your left leg. Bring your right hand around your back to grab the other hand. Inhale and lengthen up through the sides of your body and draw the shoulder blades more onto your back. Exhale and twist your upper body to the right.
- Inhale and lengthen. Exhale and bow forward over your right leg. Hold for several breaths. Release slowly and repeat on the other side.
Notes
Modifications: For a more gentle variation, sit on folded blankets and use straps to connect the hands behind your back.
Preparatory poses: cat and cow, gentle twist, revolved chair
Follow-up poses: dandasana, reclined twist, marichyasana 2