Marichyasana IV
मरीच्यासन IV
Target Muscles
Benefits (6)
- + Deeply twists and mobilizes the spine
- + Stimulates abdominal organs, aiding digestion
- + Stretches the shoulders, hips, and hamstrings
- + Detoxifies the body through compression and release
- + Improves posture and spinal alignment
- + Calms the mind and reduces stress
Avoid If (5)
- - Severe back injury or disc herniation
- - Recent abdominal surgery
- - Sacroiliac joint pain
- - Pregnancy
- - High or low blood pressure
About
Marichyasana IV is an advanced seated twist and forward bend that deeply rotates the spine while binding the arms. It requires significant flexibility in the hips, hamstrings, and shoulders, promoting spinal mobility and detoxification.
Step-by-Step Instructions
1. Begin in Dandasana (Staff Pose), seated with legs extended forward and spine erect. Place a folded blanket under the sitting bones if needed to elevate the hips.
2. Bend your right knee and place the right foot flat on the floor near the right buttock, with the right heel close to the right sitting bone.
3. Inhale, lengthen the spine upwards. Exhale, twist your torso to the right, aiming to bring the right armpit as close to the right knee as possible.
4. Bring your right arm around the outside of the right knee and wrap it behind your back. Bring your left arm behind your back to clasp the right hand, or use a strap if needed.
5. Keep the left leg straight and active; press the left thigh down and push through the left heel, spreading the toes.
6. Inhale, extend the spine further. Exhale, deepen the twist, drawing the right shoulder back and the left shoulder forward, maintaining a long spine.
7. Turn your head to the right, gazing over your right shoulder.
8. Hold the pose for 30-60 seconds, breathing deeply and evenly, allowing the twist to deepen with each exhalation.
9. Inhale, slowly release the bind and unwind from the twist, returning to Dandasana.
10. Repeat the sequence on the left side.