Marichyasana 5 | Yoga For Shoulders and Help Relieve Tight Hamstrings

Marichyasana is a SANSKRIT word that means Marichi known as Ray of light, Asana is called Pose. This pose helps to use to kindle the inner light and wisdom in our body. This is also known as "Sage Twist Pose", "Marichi's Pose" and "One-Legged seated spinal Twist pose". He is also known as the father of humanity and grandfather of Manu and one of the seven rishis.


Marichyasana 5 yoga is a series of this yoga. This pose is a combination of forwarding bend, stretch, and balance of the body. Maharshi Marichi Pose E is an easier yoga version or variation of Sage Twist Pose B. The good pressure of the heel against the navel and the clasping of the hands behind the back rejuvenates the nerves around the navel. It helps to improve the system of the liver, spleen, and pancreas. Calcium deposits in the shoulder joints are resolved and this pose helps to increase the free movement at the shoulders. Marichyasana 5 yoga is the best for shoulders.


Sit own in dandasana. take 2-3 deep breaths. take a breath in and fold your right side leg from the knee and keep it as close to your left hip joint. Bend forward, circle around a little bit and reach your left hand back and clasp both the hand together. Breathe in and see the upper side. Breathe out, pull your navel in and fold forward. hold for 5-6 breaths. then release your hands and legs. Relax breathe in and out 3-4 breaths.


Benefits of Marichyasana Yoga:


There are the most important health benefits and mental benefits of Marichyasana 5 Yoga are,


1. Marichyasana 5 helps stretches the shoulders, back, hamstrings, and hips.

2. This position is a great stretch for runners to help relieve tight hamstrings.

3. This pose helps to tone the liver, spleen, and pancreas.


Step by step Marichyasana 5 yoga:


1. Stay on the floor with legs extend vertical in front. (Step 1)


2. Angle the right leg at the knee and place the right foot at the root of the left thigh. The right heel should press against the navel and the toes should be stretched and pointing. The right leg is now in half Padmasana.


3. Angle the left leg at the knee joint, put the sole and heel of the left foot flat on the floor. Keep the shin perpendicular to the floor so that the left thigh and the shin touch each other and the left heel touches the perineum.


4. With an exhalation, turn the spine about 90 degrees to the left, so that the right armpit touches the outer side of the left thigh.


5. Place the right shoulder beyond the left knee and stretch the right arm forward by turning the spine still more to the left by stretching the region at the back of the floating ribs. Take a breath.


6. Exhale, move the right arm round the left knee, bend the right elbow and place the right hand at the back of the waist. The left knee is locked tightly in the right armpit. Take a breath.


7. Now with a deep exhalation, twist the left arm from the shoulder behind the back and clasp the right hand behind the back with the left hand. Stretch the chest and pull up the spine. (Steps 2 and 3)


8. Remain in this position for 30 seconds. Breathing will be faster.


9. Release the hands and straighten the legs.


10. Then repeat the pose on the other side reading 'right' for 'left' and vice versa. Stay on both sides for the same length of time. Release the hands, straighten the legs and relax.

  • Marichyasana 5 step 1
  • Marichyasana 5 step 2
  • Marichyasana 5 step 3
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