Marichyasana D, also known as Ardha Matsyendrasana C, is a seated twisting yoga pose that is named after the sage Marichi, who is said to have created and mastered the pose. It is a variation of the traditional seated spinal twist pose, Ardha Matsyendrasana. Marichyasana D can help to improve digestion, stimulate the internal organs, and relieve tension in the back and shoulders. It may also help to improve flexibility in the spine, hips, and legs.
How To Perform Marichyasana D (Sage Twist Pose D)?
Begin in a seated position with your legs extended in front of you. Bend your right knee and bring the foot in towards your body, placing it on the ground next to your left thigh.
Inhale and lengthen your spine, sitting up tall.
Exhale and twist your torso to the right, bringing your left elbow to the outside of your right knee. Use your elbow to gently press your knee towards your midline.
Bring your right arm behind your back and try to clasp your hands behind you. If you cannot clasp your hands, use a strap or hold onto your shirt or towel.
Keep your shoulders relaxed and your gaze soft.
Hold the pose for a few deep breaths, then release the bind and repeat on the other side.
Note: If you have any lower back or hip injuries or limitations, take care when twisting and adjust the posture accordingly. You can also use a block or a folded blanket under your hips to create more space and support in the posture.
Modifications
Using a strap: If you find it difficult to reach your hands behind your back, you can use a strap to make the connection between your hands. Simply hold the strap with both hands and use it to pull your chest forward as you twist.
Sitting on a block: If you have tight hips or lower back pain, you can sit on a block to make the pose more accessible. This will elevate your hips and reduce the amount of twist required.
Bending the bottom knee: If you find it difficult to keep your bottom leg straight, you can bend the knee and bring the foot towards your hip. This will reduce the amount of tension in your hamstring and make it easier to twist.
Using a bolster: If you have difficulty sitting up straight, you can place a bolster behind you to support your back. This will make it easier to maintain an upright position as you twist.
Remember to always listen to your body and only go as far as you feel comfortable.
Benefits
Stretches the hips, shoulders, and spine: Marichyasana D stretches the hips, shoulders, and spine. This can help relieve tension and stiffness in these areas, improving flexibility and mobility.
Stimulates digestion: The twisting motion in Marichyasana D stimulates the digestive organs, promoting healthy digestion and relieving constipation.
Relieves stress and anxiety: Marichyasana D is known to be a calming pose that helps to relieve stress and anxiety. This is because it activates the parasympathetic nervous system, which promotes relaxation and reduces stress.
Increases lung capacity: This pose expands the chest and lungs, which can increase lung capacity and improve breathing.
Develops balance and concentration: Marichyasana D requires balance and concentration, making it a great pose for developing these skills.
Tones the abdominal muscles: The twisting motion in Marichyasana D engages the abdominal muscles, helping to tone and strengthen them.
Improves posture: Marichyasana D strengthens the back muscles, improving posture and reducing the risk of back pain.
Overall, Marichyasana D is a beneficial pose for both the body and mind, helping to improve flexibility, digestion, balance, and mental clarity.
Contraindications
Spinal injuries or issues
Hip or knee injuries or issues
High or low blood pressure
Headache or migraine
Pregnancy
It is important to consult with a qualified yoga teacher or healthcare professional before attempting this pose, especially if you have any concerns or pre-existing conditions.
Dosha
Marichyasana D can benefit all three doshas (Vata, Pitta, and Kapha) when performed with proper alignment and modifications as needed. It is a grounding pose that helps to calm the mind and release tension in the body, which can benefit Vata dosha.
The twisting action of the pose helps to stimulate the digestive system and can benefit Pitta dosha. The hip-opening and spinal twisting aspects of the pose can help to balance Kapha dosha by increasing circulation and energy flow in the body.
Chakra
Marichyasana D (Sage Twist Pose D) is believed to activate and balance the Manipura or Solar Plexus Chakra, which is located in the abdominal region. This chakra is associated with personal power, will, self-esteem, and confidence.
The twisting motion of the pose helps to stimulate the digestive organs, which are also located in the abdominal area, further aiding in the activation of the Solar Plexus Chakra.
History of Marichyasana D (Sage Twist Pose D)?
Marichyasana D is named after the sage Marichi, one of the ten sons of Brahma in Hindu mythology. Marichyasana III is a seated twisting pose that is part of the Ashtanga primary series and is often practiced in Hatha and Vinyasa yoga classes. The history and origin of this particular variation of the pose are not well-documented, but it is believed to have been developed by the modern yoga master B.K.S. Iyengar as a variation of the classic Marichyasana pose. The pose helps to stimulate the digestive system and can help to relieve lower back pain and stiffness.
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