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keyoutfit · 10 months

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Sage Marichi Pose: Yoga Asana Step-by-Step Expert Guide 2023

Sage Marichi Pose (Marichyasana III): A Complete Guide Yoga Asana

Sage Marichi Pose, also known as Marichyasana III, is a powerful and transformative yoga posture that offers numerous benefits for the mind, body, and spirit. As a seated twist, it aids in the opening of the hips, chest, and shoulders, while simultaneously enhancing strength, flexibility, and balance. In this comprehensive guide, we will delve into the step-by-step instructions for performing the Sage Marichi pose with ease and grace.

What is Sage Marichi Pose in Yoga?

Sage Marichi Pose is a seated twist yoga pose that opens the hips, chest, and shoulders. Start by bending your right knee, bringing your foot close to your body. Extend your left leg straight. Reach your left arm up and bend the elbow, placing your hand behind your back. Reach your right arm across and try to clasp your left wrist. Twist your torso to the right, bringing your right elbow towards your right knee. Hold for a few breaths and repeat on the other side. This pose improves flexibility, balance, and strength. Use modifications if needed.

Benefits of Sage Marichi Pose

- Improves flexibility in the hips, spine, and shoulders. - Strengthens the core muscles and lower back. - Enhances balance and coordination. - Stimulates digestion and massages abdominal organs. - Releases tension in the upper body and shoulders. - Helps to detoxify the body by stimulating the digestive system. - Increases blood circulation throughout the body. - Relieves mild back pain and sciatica. - Calms the mind and reduces stress. - Promotes better posture and body awareness.

Sage Marichi Pose Video Tutorial

https://www.youtube.com/watch?v=bGzlOXYDkxg&pp=ygURU2FnZSBNYXJpY2hpIFBvc2U

Sage Marichi Pose Step-By-Step Guide

Discover the transformative Sage Marichi Pose with this easy-to-follow step-by-step guide. Improve flexibility and balance in no time! Step 1: Getting into Position To begin, find a comfortable seated position on your yoga mat with your legs extended straight out in front of you. Take a moment to ground yourself and connect with your breath. Step 2: Bending the Right Knee Bend your right knee and gently draw your right foot towards your body, bringing the heel close to your right sitting bone. Your right knee should point upwards, forming a right angle. Step 3: Extending the Left Leg Extend your left leg straight in front of you, ensuring that the foot is flexed and the toes are pointing toward the ceiling. Maintain a gentle engagement in your left quadriceps. Step 4: Reaching with the Left Arm As you inhale, reach your left arm up towards the sky, lengthening your spine. Feel the stretch along your left side as you do this.

Step 5: Bending the Left Elbow On an exhale, bend your left elbow and draw your left hand behind your back. The back of your hand should rest against your upper back. Step 6: Clasping the Hands Reach your right arm across your body and attempt to clasp your left wrist with your right hand. If your hands do not meet, that's okay. Simply use a yoga strap to bridge the gap and hold onto both ends. Step 7: Initiating the Twist With your hands clasped or holding the strap, engage your core muscles and begin to gently twist your torso to the right. Initiate the twist from your lower abdomen, keeping your hips square. Step 8: Hooking the Elbow As you twist, aim to hook your right elbow around the outside of your right knee. This will deepen the twist and provide a greater stretch to your spine. Step 9: Lengthening the Spine Throughout the pose, maintain a long spine by lifting through the crown of your head. Avoid slumping or collapsing the chest. Step 10: Holding the Pose Once in the full expression of Sage Marichi pose, take a few deep breaths and hold the pose for at least five breath cycles. Feel the expansion in your chest and the detoxifying effect of the twist.

Tips for a Safe and Fulfilling Practice

- Always listen to your body and avoid pushing yourself into pain. A gentle stretch is sufficient. - If clasping your hands or using a strap feels uncomfortable, place your right hand on your right thigh for support. - Engage your core muscles throughout the pose to protect your lower back. - Maintain even breathing, inhaling, and exhaling deeply and calmly.

Conclusion

Sage Marichi pose, Marichyasana III, is a profound yoga posture that not only enhances flexibility, balance, and strength but also promotes mental clarity and spiritual awareness. By following the step-by-step instructions and incorporating the provided tips, you can safely and effectively practice this challenging pose. Regular dedication to this asana will yield rewarding results, enabling you to unlock the full potential of your mind and body. As with any yoga practice, patience and consistency are key, and over time, you will undoubtedly witness the transformative power of the Sage Marichi pose in your yoga journey. Namaste!

FAQs

What is Sage Marichi Pose?Sage Marichi Pose, also known as Marichyasana III, is a seated twist in yoga that opens hips and shoulders.How do I do Sage Marichi Pose?Start with the right knee bent, left leg extended, left arm reaching up, and right arm across to clasp the left wrist. Twist to the right.What are the benefits of this pose?Sage Marichi Pose improves flexibility, and balance, and strengthens the body. It also opens the hips, chest, and shoulders.Can beginners try this pose?Yes, beginners can try it with modifications like placing the right hand on the right thigh instead of behind the back.How long should I hold the pose?Hold it for a few breaths initially and gradually increase as you feel more comfortable in the pose. Read the full article

#marichi'spose1 #marichyasana2 #marichyasana3 #marichyasana4 #marichyasanab #marichyasanad #sageposevariations #sagetwistpose #Yoga

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nomnomnomenclature · 3 years

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The only way out of the struggle phase and into pose mastery is through daily and consistent practice. When many of us enter the struggle phase, we do the exact opposite. We practice less or stop all together. This only gets us stuck in the struggle phase. Dig down and keep going. The breakthrough is coming. 🙏 . . . . . #yoga #yogi #yogadudes #yogamen #yogalove #yogainspiration #siargaoisland #yogaforlife #yogaformen #boysofyoga #mensyoga #yogaphilippines #yogaeverywhere #ashtanga #ashtangi #ashtangayoga #primaryseries #marichyasana #islandlife #marichyasanad #yogaph #igersmanila #grammerph #fitspo #pinoygram #siargao #igyoga #instayoga #madaboutyoga #yogachikitsa (at Sadhana Siargao) https://www.instagram.com/p/CQlFfWYHsMD/?utm_medium=tumblr

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detroityoga · 6 years

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Marichyasana D. #ashtanga #vinyasa #yoga #ashtangayoga #vinyasayoga #vinyasaflow #flowyoga #yogaflow #yogavideo #yogatutorial #yogateacher #yogaeverydamnday #yogaeveryday #igyoga #detroityoga #michiganyoga #marichyasana #marichyasanad #tostillthemindisyoga #payattention #beherenow #svadhyaya (at Detroit Yoga) https://www.instagram.com/p/Bp4ZgMgAO5Z/?utm_source=ig_tumblr_share&igshid=1wf3dlarpqvku

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akekris · 5 years

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Day5 #marichyasana #marichyasanad #toughloveyogis @toughloveyoga @motokoyoga @neverseenherbivore @faithfoxmama #yoga #yogalove #yogalife #yogaeveryday #yogaeverywhere #yogainspiration #yogainlockerroom #yogachallenge #ashtangayoga #follow4like #like4likes #follow #amazing #igers ##picofthedays #healthylifestyle (at Bodyworx) https://www.instagram.com/p/BuEA7HxB9C4/?utm_source=ig_tumblr_share&igshid=17ocddzpidgdu

#marichyasana #marichyasanad #toughloveyogis #yoga #yogalove #yogalife #yogaeveryday #yogaeverywhere #yogainspiration #yogainlockerroom #yogachallenge #ashtangayoga #follow4like #like4likes #follow #amazing #igers #picofthedays #healthylifestyle

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yukoyoga4 · 3 years

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#AloveEarth 🌍 Challenge Day3: #MarichyasanaD Any twist pose 💚🌍💚🌍💚🌍💚🌍 I am a member of the Princeton Japanese Association. My best friend Yoshiko started PJA in 2004 and did you see the news about the Nobel Prize today? Dr. Shukuro Manabe is a member, too!😂 🌏PJA=プリンストン日系人会😂 [In 1967, Dr. Manabe developed a computer model that confirmed the critical connection between the primary greenhouse gas — carbon dioxide — and warming in the atmosphere.] 🌍💚🌍💚🌍💚🌍💚 It's getting more and more important to think about our Mother Earth every single day! There are so many little things each one of us can to for our planet every day; buy less stuff, use less water, recycle, buy plastic-free, plant more trees, eat plant-based and just be aware of our planet's beauty... 🌍💚 . Join us in celebration of the Earth and all its Magnificence. All of the elements, the spaces, the animals that make up the diverse life we share on this planet is nothing less than extraordinary! . 🌍 How to participate: 1. Follow all hosts and sponsors 2. Repost the flyer to your page and tag a few friends 3. Look to the hosts’ pages for daily pose inspiration. 4. Post daily using #ALOveEarth and don’t forget to tag your hosts and sponsors in the caption. 5. Have fun and make sure your profile is set to public so we can see your posts in the gallery! . 🌍 Lineup: 1. Soil: any grounding pose 🏞️✅ 2. Air: any balance pose 🌫️✅ 3. Wind: any twist pose🌬️✅ 4. Fire: any core pose 🔥 5. Sea: any water themed pose 🌊 6. Forest: tree or any forest animal pose 🌳 7. Jungle: any jungle animal pose 🐯 8. Rock: any pose where you feel solid ⛰️ . 🌍 Hosts: @bethanysmithyoga @krysteldalas.yoga @yogastitva @yuko_yoga @bojanachasingthesun . 🌍 Sponsors: @aloyoga @alomoves https://www.instagram.com/p/CUq4TUPL_d9/?utm_medium=tumblr

#aloveearth #marichyasanad

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fitabouts · 3 years

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Marichyasana D, also known as Marichi’s Pose D or Seated Spinal Twist IV, is a combined movement of Marichyasana B and Marichyasana C. The pressure of the heels on the navel and holding the hands behind the back rejuvenates the nerves around the navel. It tones the liver, spleen and pancreas.

🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸

🧘‍♂️ Information:👉

1️⃣ Known as:👉 Marichyasana D, Seated Spinal Twist IV, Marichi’s pose 4

2️⃣ Sanskrit name:👉 मरीच्यासना IV

3️⃣ IAST:👉 Maricyāsana IV

4️⃣ Pronunciation:👉 mar-ee-chee-AHS-anna IV

5️⃣ Level:👉 Advanced

6️⃣ Pose type:👉 Twist

7️⃣ Total time:👉 30-60 seconds

8️⃣ Drishti:👉 Forward; Over shoulder; Eyes closed

9️⃣ Chakra:👉 Manipura Chakra, Swadisthana Chakra, Muladhara Chakra

🔟 Focus:👉 Spine

💡 Indications:👉 Second trimester pregnancy, sciatica, backache, hip pain, asthma, exhaustion, constipation

💡 Counterpose:👉 Dandasana (Staff Pose)

💡 Preparatory poses:👉 Baddha Konasana, Janu Sirsasana, Hero Pose, Bharadvajasana, Supta Padangusthasana, Marichi Sage Twist Pose A, Marichi Sage Twist Pose B, Marichi Sage Twist Pose C

💡 Follow-up poses:👉 Seated Forward Bend Pose, Head of the knee pose (Janusirsasana)

💡 Contraindications:👉 High blood pressure or low blood pressure, insomnia, diarrhea, migraine, back or spine or knee or hip injuries (only with the supervision of experienced), pregnancy (after the first trimester)

Learn more:👉 Marichyasana D (Seated Spinal Twist IV or Marichi’s pose 4)

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mrnobody114 · 6 years

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“Let the waters settle and you will see the moon and the stars mirrored in your own being.” -Rumi #ashtangayoga #primaryseries #marichyasanad #yogaeverydamnday https://www.instagram.com/p/Bl-yIXlnAqo3J5U7sA_0LNzo0firdkKtvCI8tE0/?utm_source=ig_tumblr_share&igshid=10v6yriv1jnd2

#primaryseries #ashtangayoga #yogaeverydamnday #marichyasanad

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alexandramollon · 6 years

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I am so stoked to be joining in on #adversaryasanas I am so guilty of avoiding poses that are difficult for me so I’m committing to doing those poses and showing you guys the stuff I’m not great at too! Here is me practicing #marichyasanad which is where I get up to when practicing #ashtangayoga for some reason this twist is WAY harder for me than the a/b variations so this is where I’m at right now! I can’t wait to see everyone else’s adversaries haha 📷 @byronimo Hosts 🧘🏽‍♀️ @tiny.kirsty @yogiaubrey @the_bohemian_introvert @amandastammy Sponsor @aloyoga #yogaeverydamnday #yogachallenge #yogalove #yogajourney #ashtanga #yogajunkie #getbendy #crazysexyyoga #yogalife #yogaeverywhere #igyogagirl #justonajourney #photoshoot #yoga

#igyogagirl #marichyasanad #ashtangayoga #yogalove #yogajunkie #yogalife #yogajourney #yogaeverydamnday #yogaeverywhere #photoshoot #yogachallenge #getbendy #crazysexyyoga #justonajourney #adversaryasanas #ashtanga #yoga

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carolinatalibertiyogablr · 4 years

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#marichyasanad fechado no meio do caus senpre existem coisas boas é só que ver. #yogagirl #professorayoga @ericadepetris ❤️. . . . #namastê @carolina.taliberti_yoga @studioomcarolinataliberti #ashtangayoga #ashtanga #sadhana #ashtangayogaLove #amoyoga #ashtangavinyasa #ashtangaBrasil https://www.instagram.com/p/B-u5rZYB0oH/?igshid=foekq2tw7t4b

#marichyasanad #yogagirl #professorayoga #namastê #ashtangayoga #ashtanga #sadhana #ashtangayogalove #amoyoga #ashtangavinyasa #ashtangabrasil

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michellerosado · 6 years

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Playing another catchup with Day 6 of #ayearofyoga2018 in Marichyasana D or #SageTwist in the #Ashtanga Primary Series. As with all twists in the #yogapractice, inhale to prepare, exhale to twist, while keeping the spine erect. But oh my gosh... I still need to practice mindfully to come into this #asana. 😅🕉🧘🏻‍♀️💜🌿 . . Host: @cyogalab Sponsor: @livesankalpa . . . . . #marichyasanad #marichyasana #igyogachallenge #yogalove #igcommunity #vegan #yogastrong #yogaeveryday #ashtangi #veganfitness #yogawithmikaila #ashtangayoga

#yogapractice #marichyasanad #ashtangayoga #ayearofyoga2018 #yogawithmikaila #marichyasana #ashtangi #igyogachallenge #yogaeveryday #ashtanga #igcommunity #yogastrong #asana #sagetwist #yogalove #vegan #veganfitness

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llyogasuperstar · 7 years

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Between the crazy weather, the palpable anxiety over the impending new president and the full moon, it's no wonder if you're feeling like a mess. So join me Thursday morning at 6:30am @sanghayogashala to unwind, let go and recharge so that you can enjoy the unseasonably warm day ahead. See you there!

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detroityoga · 6 years

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Practicing #marichyasana 2009 (sped up 2x). Yes, I used to live in a house that had a 200 sq. foot tatami room with a 15 foot vaulted ceiling and sky lights. 😍 The same room back in the 40s or 50s was used by a mortician to work on bodies! 🤘#practicepracticepractice #practiceandalliscoming #ashtanga #vinyasa #yoga #detroityoga #michiganyoga #marichyasana #marichyasanab #marichyasanac #marichyasanad #tostillthemindisyoga #bestillandknow (at Detroit, Michigan)

#bestillandknow #vinyasa #ashtanga #marichyasana #marichyasanac #marichyasanab #yoga #tostillthemindisyoga #practiceandalliscoming #practicepracticepractice #marichyasanad #michiganyoga #detroityoga

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hellorogiani · 6 years

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#Repost @nadiacarriere So glad to be sponsoring this challenge alongside some amazing yogis! Nadia is wearing here the Rogiani Retro Shorts in black and white. Give her a follow to join us on this yogi challenge journey! ・・・ Day 1: #AsanaAllegiance . This is reality. This is my practice. :) No flow, just twists and hard work. I’m shaky after 90 minutes of asana work this morning! Shaking is good. Moves weakness out of the body. . Working on many things. One of which is taking the bind in #MarichyasanaD without the help of my daughter ;). We are a yoga family. They see my struggles and help me or push me 🙄. And I do the same for them ☝🏼. . . The weather is moody today. Looks like it may rain! How is your practice looking today? Check out @ekateryna23 for hers, and don’t forget to follow sponsors @lunasoulcollective and my fav short company —-> @elisabettarogiani. . . . #yogaouttakes #familyyoga #ashtanga #ashtangaprimaryseries #marichyasana #yogapractice #igyogachallenge #asanawork #fitmom #fitfam #yogaeveryday

#repost #asanaallegiance #marichyasanad #yogaouttakes #familyyoga #ashtanga #ashtangaprimaryseries #marichyasana #yogapractice #igyogachallenge #asanawork #fitmom #fitfam #yogaeveryday

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sunitha-yogini-blog · 7 years

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The trick is to bring ease in every pose and seek comfort in the discomfort. This is also true with life. Being completely out of my comfort zone for the past week and over the next few weeks comes with its own set of struggles. But just like yoga, I’m trying to breathe through it. #yogalessonsarelifelessons . . . Day 5 of #FallForAshtanga is a #twistingpose This is probably one of the most ‘uncomfortable’ twists but I love how #MarichyasanaD makes my insides feel. Twists are detoxifying, but nothing feels as detoxifying as this pose. I can literally feel it’s effects as soon as I release. Anyone else feel that? (Or am I just a big #yoganerd? 🤓) . Hosts: @sirisyoga @omniyogagirl @elena_miss_yoga Sponsors: @re3life @liforme . . . . . #marichyasana #yogatwists #detoxifyingtwist #detox #yogapose #bindingpose #ashtangayoga #primaryseries #ashtangajourney #ashtangaeverydamnday #yogaeveryblessedday #yogaeverydamnday #practiceyogachangeyourworld #yogapractice #keeppracticing #yogalife #travellingyogi #practiceandalliscoming #yogisofinstagram #igyoga #igyogacommunity (at Siem Reap)

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carolinatalibertiyogablr · 4 years

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Toda estabilidade que ganhamos nos asanas na prática levamos para vida. #yogin @mahcavazotti . . . #namastê @carolina.taliberti_yoga @studioomcarolinataliberti #ashtangayogaLove #amoyoga #ashtangavinyasa #ashtangaBrasil #ashtangavinyasa #marichyasanad #marichyasanac (em StudioOm Carolina Taliberti) https://www.instagram.com/p/B6VRn_an_pm/?igshid=w06kxn5o0e21

#yogin #namastê #ashtangayogalove #amoyoga #ashtangavinyasa #ashtangabrasil #marichyasanad #marichyasanac

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michellerosado · 7 years

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Day 4 of the #EmbraceYourNemesis #yogachallenge is a #twist, and so I chose Marichyasana D in the Ashtanga Primary Series. This #asana continues to challenge me because of the patience it requires, but as with life, it is a beautiful journey. ☺️💚🕉🙏🏻☕️🏙🗽 . . #yogasana #ashtanga #ashtangayoga #ashtangi #yoga #asana #yogaeverydamnday #yogalove #photooftheday #nyc #nycyoga #igyoga #vegan #veganfitness #vegangirl #vegansofig #vegansofnyc #instavegan #whatveganslooklike #ashtangalove #humansofnewyork #yogaaddict #twists #ashtangaprimaryseries #marichyasanad #marichyasana

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