Marichyasana: 5 benefits and how to do the sage twist pose

Marichyasana yoga pose, often known as the sage twist pose, is an efficient pose for digestion. It stimulates belly organs such because the liver and kidney, which can enhance meals digestion and eradicate waste correctly. This yoga pose begins by sitting on the ground with one leg prolonged and the opposite bent, foot flat on the ground beside you. It additionally contains stretches, twists, and meditation practices which will enhance your bodily and psychological well being. Should you expertise stress and anxiousness, this pose might assist to enhance focus and focus by stimulating the nervous system. Right here is every little thing you must learn about marichyasana or the sage twist pose.

What’s marichyasana?

Marichyasana, often known as the sage twist pose, is a seated yoga asana that entails twisting the torso. The title “Marichyasana” is derived from Sanskrit, and combines the phrases “Marich” which implies ray of sunshine (solar or moon), and “asana,” which implies seat or posture.

“This pose is a part of the ashtanga yoga that provides a deep stretch to the backbone, shoulders, and hips, benefiting each the physique and thoughts. This pose additionally promotes blood circulation, relieves stress, and stimulates belly organs such because the liver, kidneys, spleen, abdomen, pancreas, small gut, gallbladder, and reproductive system, says yoga skilled Dr Hansaji Jayadeva Yogendra.

What are the advantages of marichyasana or the sage twist pose?

Marichyasana or sage twist pose affords a spread of advantages that contribute to each bodily and psychological well-being. Listed below are among the notable advantages of the pose:

1. Promotes digestion

The twisting movement in marichyasana gently massages your belly organs, which can help digestion and elimination of waste. In response to a 2023 research revealed within the Journal of Ayurveda and Integrative Medication, yoga remedy might assist with indigestion, bloating, and burning sensation. Additionally, an enchancment in urge for food was additionally observed by the researchers.

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2. Boosts backbone well being

Marichyasana or the sage twist pose lengthens and strengthens the backbone. The twist might assist preserve good spinal rotation, which can enhance flexibility and probably cut back again ache. A 2013 research revealed within the Basic Medication journal means that yoga, together with twists, might assist handle persistent low again ache.

3. Enhances blood circulation

“The twisting motion within the sage twist pose squeezes and releases numerous components of your torso, probably enhancing blood circulation all through the physique. Improved circulation can ship extra oxygen and vitamins to your organs and tissues,” says the skilled.

4. Reduces stress

Yoga will help relieve stress, anxiousness, and disappointment, in keeping with a research revealed within the Worldwide Journal of Preventive Medication. Marichyasana could be a deeply stress-free pose. The give attention to breath and the light twist will help calm the thoughts and promote emotions of well-being.

5. Improves hip flexibility

Sage twist pose stretches and opens the hips, additional releasing rigidity within the hip joints and muscle groups. The bent leg within the pose stretches the hip flexor muscle groups. This muscle group connects your decrease backbone and thigh bone, and tightness right here can contribute to decrease again ache and restricted hip mobility. “As you twist, the hip flexor on the bent leg lengthens, enhancing flexibility and vary of movement within the hip joint, explains the skilled.

How you can do marichyasana or the sage twist pose?

Here’s a step-by-step information on how you can do marichyasana or sage twist pose –

• Start sitting on a mat along with your legs prolonged in entrance of you such as you would in a Workers pose or Dandasana.
• Maintain your backbone straight and shoulders relaxed.
• Bend your proper knee and place the precise foot on the ground, bringing the heel near the precise sitting bone.
• Guarantee your proper shin stays parallel to the entrance of the mat.
• Inhale and lengthen each arms overhead.
• Exhale, twist your torso to the precise, bringing your left elbow to the skin of the precise knee.
• Attain your proper hand behind your again or round your proper thigh to clasp your left wrist or fingers.
• Alternatively, you’ll be able to attain your proper hand below your proper knee and clasp your palms behind your again.
• Inhale to elongate your backbone upward, lifting by way of the crown of your head.
• Exhale to deepen the twist, gently rotating your torso additional to the precise.
• Keep the pose for 30 seconds to 1 minute, respiratory deeply.
• Maintain your gaze fastened at some extent forward of you, specializing in sustaining stability and alignment.
• Exhale as you launch the twist.
• Lengthen each legs out in entrance of you once more.
• Repeat on the other facet, bending the left knee and twisting to the left.

Unwanted effects of marichyasana or sage twist pose

Whereas yoga asanas are typically thought of protected, it’s important to keep away from overexertion through the observe. Conscious execution with correct alignment is vital for guaranteeing security in most people. Nevertheless, it’s crucial to attune to the alerts of your physique, adapting postures when obligatory. It is very important seek the advice of a certified teacher, particularly if you’re pregnant or have any particular well being considerations pertains to the backbone.