Marichi’s Pose II (Marichyasana II)

Interesting Fact

Marichi’s Pose II, or Marichyasana II, is named after the sage Marichi, one of the seven great sages (Saptarishi) in Hindu mythology. The name “Marichi” means “ray of light,” symbolizing the enlightenment and clarity that this pose can bring to your practice.

Benefits

Physical Benefits:

• Tones Abdominal Organs: Stimulates and massages the abdominal organs, improving digestion and detoxification.
• Stretches the Spine and Shoulders: Enhances flexibility and relieves tension in the spine and shoulders.
• Calms the Mind: The forward fold aspect of the pose helps to calm the mind and reduce stress.
• Improves Hip Flexibility: Stretches the hips and hamstrings, increasing overall lower body flexibility.

Energetic Benefits:

• Root Chakra (Muladhara): Grounding and stabilizing, helping to build a strong foundation.
• Sacral Chakra (Svadhisthana): Enhances creativity and emotional balance.
• Solar Plexus Chakra (Manipura): Boosts confidence and personal power.

Contraindications

• Knee Injuries: Avoid or modify the pose if you have knee pain or injuries.
• Low Back Pain: Be cautious if you have lower back issues, and consider using props for support.
• Asthma: Practice with caution if you have asthma, as the forward fold can restrict breathing.
• Digestive Issues: Avoid if you have severe digestive issues like diarrhea.

Detailed Description

Dristi (Gaze): Focus on the extended foot or the tip of the nose.

Bandhas (Energy Locks):

• Mula Bandha (Root Lock): Engage the pelvic floor muscles to stabilize the pose.
• Uddiyana Bandha (Abdominal Lock): Draw the lower abdomen in and up to support the spine.

Mudras (Hand Gestures):

• Anjali Mudra (Prayer Hands): Can be used at the heart center to promote balance and focus.
• Jnana Mudra (Wisdom Gesture): Touch the tip of the thumb and index finger together, extending the other fingers.

Counter Poses:

• Seated Forward Bend (Paschimottanasana)
• Reclining Twist (Supta Matsyendrasana)
• Bridge Pose (Setu Bandhasana)

Practice Guide

1. Starting Position: Sit on your mat with your legs extended straight out in front of you.
2. Half Lotus: Bend your right knee and place the right foot on the left thigh in Half Lotus (Ardha Padmasana).
3. Bend Opposite Knee: Bend your left knee and place the sole of your left foot flat on the mat, close to your left sitting bone.
4. Wrap Arm Around Leg: Inhale and lengthen your spine. Exhale and twist your torso to the left, wrapping your right arm around your left leg. Reach your right hand behind your back.
5. Bind Hands: If possible, clasp your left hand with your right behind your back. If this is not accessible, use a strap to bridge the gap between your hands.
6. Lengthen and Fold: Inhale to lengthen your spine again. Exhale and fold forward over your extended right leg, keeping your spine long.
7. Hold the Pose: Hold for 30 seconds to 1 minute, breathing deeply and maintaining the twist and forward fold.
8. Release the Pose: Inhale to lift your torso back up, release the bind, and return to the starting position.
9. Repeat: Repeat on the other side.

Pro Tips:

• Use a folded blanket under your sitting bones if you have tight hips or hamstrings.
• Keep your extended leg active by pressing the heel into the mat and flexing the foot.
• Focus on maintaining a long spine rather than how deep you can fold forward.