Marichyasana B, also known as Sage Twist Pose B, is a seated yoga pose that involves a deep twist of the torso. It is a variation of Marichyasana A and is named after the sage Marichi, who is said to have been born from the mind of the creator Brahma.
How To Perform Marichyasana B (Sage Twist Pose B)?
Begin in Dandasana (Staff Pose) with your legs extended in front of you.
Bend your right knee and place your right foot on the floor, bringing your heel close to your right sitting bone.
Inhale and lift your arms overhead, lengthening your spine.
Exhale and twist to the right, bringing your left elbow to the outside of your right thigh.
Place your right hand behind your back on the floor, with your fingers pointing away from your body.
Press your right hand into the floor and lengthen your spine on the inhale.
Exhale and deepen the twist, twisting from your belly and chest, and look over your right shoulder if comfortable.
Hold the pose for several breaths, then release the twist on an exhale.
Repeat on the other side.
Modifications
If you cannot reach your right foot with your heel close to your sitting bone, use a strap around the ball of your right foot and hold the strap with your right hand.
If you cannot reach your left elbow to the outside of your right thigh, use a block under your left elbow to support the twist.
If you have lower back problems, sit on a folded blanket or block to elevate your hips and make it easier to lengthen your spine.
Benefits
Stretches the hips, hamstrings, shoulders, and spine.
Massages the abdominal organs and aids digestion.
Improves posture and balance.
Stimulates the nervous system.
Relieves stress and anxiety.
Contraindications
Avoid this pose if you have a recent or chronic knee, hip, or shoulder injury.
If you have lower back problems, be cautious and use modifications as necessary.
Do not practice this pose if you are pregnant or menstruating.
If you have high or low blood pressure, practice with caution and consult with your doctor before attempting the pose.
Chakras
Marichyasana B can stimulate the Manipura chakra, located at the navel, which is associated with personal power, self-confidence, and digestion. The deep twist of the torso can activate this chakra and help to balance it.
The pose can also stimulate the Svadhisthana chakra, located at the sacrum, which is associated with creativity, sexuality, and emotional balance. The deep hip stretch can activate this chakra and help to release emotional tension stored in the hips.
Dosha
Marichyasana B (Sage Twist Pose B) can help balance the Vata and Kapha doshas. The twisting action of the pose helps to stimulate the digestive system, which can be beneficial for those with sluggish digestion, which is often associated with the Kapha dosha.
At the same time, the grounding nature of the pose can help to calm and balance the scattered and restless energy of the Vata dosha. However, as with any yoga practice, it is important to listen to your body and work within your limits, especially if you have any specific health conditions or concerns.
History of Marichyasana B (Sage Twist Pose B)
Marichyasana B (Sage Twist Pose B) is named after the sage Marichi, who was one of the seven great sages (Saptarishi) in Hindu mythology. According to Hindu mythology, Marichi was the son of Lord Brahma and one of the creators of the universe. He was known for his wisdom, knowledge, and spiritual practices.
The asana is also associated with the story of the great sage Visvamitra, who was known for his intense spiritual practices and deep meditation. It is believed that by practicing this pose, one can cultivate the qualities of both Marichi and Visvamitra, including wisdom, inner strength, and spiritual insight.
The precise origins of Marichyasana B in yoga tradition are not clear, but it is a common pose taught in modern yoga classes and is considered an intermediate level pose.
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