Marichyasana yoga pose, also called the sage twist pose, is an efficient pose for digestion. It stimulates stomach organs such because the liver and kidney, which can enhance meals digestion and remove waste correctly. This yoga pose begins by sitting on the ground with one leg prolonged and the opposite bent, foot flat on the ground beside you. It additionally contains stretches, twists, and meditation practices which will enhance your bodily and psychological well being. In case you expertise stress and nervousness, this pose might assist to enhance focus and focus by stimulating the nervous system. Right here is all the things it’s worthwhile to find out about marichyasana or the sage twist pose.

What’s marichyasana?

Marichyasana, also called the sage twist pose, is a seated yoga asana that includes twisting the torso. The identify “Marichyasana” is derived from Sanskrit, and combines the phrases “Marich” which implies ray of sunshine (solar or moon), and “asana,” which implies seat or posture.

“This pose is a part of the ashtanga yoga that provides a deep stretch to the backbone, shoulders, and hips, benefiting each the physique and thoughts. This pose additionally promotes blood circulation, relieves stress, and stimulates stomach organs such because the liver, kidneys, spleen, abdomen, pancreas, small gut, gallbladder, and reproductive system, says yoga professional Dr Hansaji Jayadeva Yogendra.

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

Marichyasana or sage twist pose presents a variety of advantages that contribute to each bodily and psychological well-being. Listed here are a number of the notable advantages of the pose:

1. Promotes digestion

The twisting movement in marichyasana gently massages your stomach organs, which can assist digestion and elimination of waste. Based on a 2023 research revealed within the Journal of Ayurveda and Integrative Drugs, yoga remedy might assist with indigestion, bloating, and burning sensation. Additionally, an enchancment in urge for food was additionally seen by the researchers.

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2. Boosts backbone well being

Marichyasana or the sage twist pose lengthens and strengthens the backbone. The twist might assist keep good spinal rotation, which can enhance flexibility and doubtlessly cut back again ache. A 2013 research revealed within the Basic Drugs journal means that yoga, together with twists, might assist handle continual low again ache.

3. Enhances blood circulation

“The twisting motion within the sage twist pose squeezes and releases numerous components of your torso, doubtlessly bettering blood circulation all through the physique. Improved circulation can ship extra oxygen and vitamins to your organs and tissues,” says the professional.

4. Reduces stress

Yoga may help relieve stress, nervousness, and unhappiness, based on a research revealed within the Worldwide Journal of Preventive Drugs. Marichyasana generally is a deeply enjoyable pose. The deal with breath and the light twist may help calm the thoughts and promote emotions of well-being.

5. Improves hip flexibility

Sage twist pose stretches and opens the hips, additional releasing rigidity within the hip joints and muscle tissue. The bent leg within the pose stretches the hip flexor muscle tissue. This muscle group connects your decrease backbone and thigh bone, and tightness right here can contribute to decrease again ache and restricted hip mobility. “As you twist, the hip flexor on the bent leg lengthens, bettering flexibility and vary of movement within the hip joint, explains the professional.

do marichyasana or the sage twist pose?

Here’s a step-by-step information on the best way to do marichyasana or sage twist pose –

• Start sitting on a mat together with your legs prolonged in entrance of you such as you would in a Employees pose or Dandasana.
• Preserve your backbone straight and shoulders relaxed.
• Bend your proper knee and place the appropriate foot on the ground, bringing the heel near the appropriate sitting bone.
• Guarantee your proper shin stays parallel to the entrance of the mat.
• Inhale and prolong each arms overhead.
• Exhale, twist your torso to the appropriate, bringing your left elbow to the skin of the appropriate knee.
• Attain your proper hand behind your again or round your proper thigh to clasp your left wrist or fingers.
• Alternatively, you possibly can attain your proper hand underneath your proper knee and clasp your fingers behind your again.
• Inhale to elongate your backbone upward, lifting by way of the crown of your head.
• Exhale to deepen the twist, gently rotating your torso additional to the appropriate.
• Keep the pose for 30 seconds to 1 minute, respiratory deeply.
• Preserve your gaze fastened at some extent forward of you, specializing in sustaining stability and alignment.
• Exhale as you launch the twist.
• Prolong each legs out in entrance of you once more.
• Repeat on the other facet, bending the left knee and twisting to the left.

Unwanted side effects of marichyasana or sage twist pose

Whereas yoga asanas are typically thought of secure, it’s important to keep away from overexertion throughout the apply. Aware execution with correct alignment is vital for guaranteeing security in most people. Nevertheless, it’s crucial to attune to the alerts of your physique, adapting postures when mandatory. You will need to seek the advice of a certified teacher, particularly in case you are pregnant or have any particular well being considerations pertains to the backbone.