Marichyasana: Benefits and steps | HealthShots

Marichyasana: Benefits and steps | HealthShots | XpertsReviews.com

The sage twist pose can improve digestion and ward off stress. Here are the health benefits of marichyasana and the steps to follow to do it.

Marichyasana yoga pose, also known as sage twist pose, is a good pose for digestion. It stimulates the abdominal organs such as the liver and kidneys, which can improve the digestion of food and eliminate waste properly. This yoga pose begins by sitting on the floor with one leg extended and the other bent, with your foot flat on the floor next to you. It also includes stretching, twisting, and meditation practices that can improve your physical and mental health. If you are experiencing stress and anxiety, this pose can help improve your focus by stimulating the nervous system. Here’s everything you need to know about marichyasana or sage twist pose.

What is marichyasana?

Marichyasana, also known as Sage’s Twist Pose, is a seated yoga asana that involves twisting the torso. The name “Marichyasana” is derived from Sanskrit and combines the words “Marich” which means ray of light (sun or moon) and “asana”, which means seat or posture.

“This pose is a part of Ashtanga yoga that provides a deep stretch of the spine, shoulders and hips, beneficial to both the body and mind. This pose also promotes blood circulation, relieves stress and stimulates the abdominal organs such as the liver, kidneys, spleen, stomach, pancreas, small intestine, gallbladder and reproductive system, says Dr. Hansaji Jayadeva Yogendra, yoga expert.

The sage twist pose can help with digestion. Image courtesy: Adobe Stock

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

Marichyasana or sage twist pose offers a range of benefits that contribute to physical and mental well-being. Here are some of the notable benefits of the pose:

1. Promotes digestion

The twisting motion of marichyasana gently massages your abdominal organs, which can aid digestion and elimination of waste. According to a 2023 study published in the Journal of Ayurveda and Integrative Medicine, yoga therapy can help with indigestion, bloating, and burning sensation. An improvement in appetite was also noted by the researchers.

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2. Improves spinal health

Marichyasana or the sage twist posture lengthens and strengthens the spine. Twisting can help maintain proper spinal rotation, which can improve flexibility and potentially reduce back pain. A 2013 study published in the General medicine The journal suggests that yoga, including twists, can help manage chronic lower back pain.

3. Improves blood circulation

“The twisting action in sage twist pose tightens and releases various parts of your torso, potentially improving blood circulation throughout the body. Improved circulation can deliver more oxygen and nutrients to your organs and tissues,” explains the expert.

4. Reduces stress

Yoga can help relieve stress, anxiety and sadness, according to a study published in the International Journal of Preventive Medicine. Marichyasana can be a deeply relaxing pose. A focus on breathing and gentle twisting can help calm the mind and promote a sense of well-being.

5. Improves hip flexibility

The sage twist pose stretches and opens the hips, further releasing tension in the hip joints and muscles. The bent leg in the pose stretches the hip flexor muscles. This muscle group connects the lower spine and thigh bone, and tension here can contribute to lower back pain and restricted hip mobility. “As you rotate, the hip flexor on the bent leg lengthens, improving the flexibility and range of motion of the hip joint,” explains the expert.

Dandasana or staff pose to do sage twist pose
Start in stick pose to do sage twist pose. Image courtesy: Adobe Stock

How to do marichyasana or sage twist pose?

Here is a step by step guide on how to do marichyasana or sage twist pose –

  • Begin sitting on a mat with your legs extended in front of you as you would in stick pose or Dandasana.
  • Keep your spine straight and your shoulders relaxed.
  • Bend your right knee and place the right foot on the floor, bringing the heel closer to the right sit bone.
  • Make sure your right shin remains parallel to the front of the mat.
  • Inhale and extend both arms above your head.
  • Exhale, twist your torso to the right, bringing your left elbow to the outside of your right knee.
  • Reach your right hand behind your back or around your right thigh to squeeze your left wrist or fingers.
  • Alternatively, you can reach your right hand under your right knee and clasp your hands behind your back.
  • Inhale to lengthen your spine upward, lifting the crown of your head.
  • Exhale to deepen the twist, gently turning your torso more to the right.
  • Hold the pose for 30 seconds to 1 minute while breathing deeply.
  • Keep your gaze focused on a point in front of you, focusing on maintaining balance and alignment.
  • Exhale as you release the twist.
  • Extend both legs in front of you again.
  • Repeat on the opposite side, bending the left knee and turning it to the left.

Side effects of marichyasana or sage twist pose

Although yoga asanas are generally considered safe, it is essential to avoid overexertion during practice. Conscious execution and proper alignment are essential to ensure the safety of most individuals. However, it is imperative to adapt to your body’s signals, adapting postures if necessary. It is important to consult a qualified instructor, especially if you are pregnant or have specific health problems related to the spine.

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