Asana of sitting sequences of Primary series of ashtanga Vinyasa Yoga.
The vinyasa between one side and the other require an advanced practice.
This asana Marichi is dedicated to the wise, the son of the cosmic creator Brahma, one of the seven wise Rishi, grandfather’s Surya, the Sun God.
This position, along with baddha Ardha Padma Paschimattanasana, Triang Mukha Eka Pada Paschimattanasana and Janu sirsasana, is preparatory to Paschimattanasana as they make the column and legs muscles more elastics, allowing an appropriate extension to catch your feet Paschimattanasana with hands.
Vinyasa 7 from a seated position with legs stretched forward, bend your right leg and bring the heel in line with the buttock. The knee is over the ankle.
Going forward with the right shoulder to the left by twisting the torso on the left side and simultaneously bend it as much as possible forward and activate abdominal and Mula Bandha. Then rotate the torso to the right and wrap your right arm around the shin. Pass the arm behind back, and without moving the torso, bring the left arm behind grabbing the right hand. Stay here five breaths trying to bring his chin on knee.
Inhale lift your upper body and head.
Exhale hands on the ground.
Vinyasa 10 Inhale up (is an advanced vinyasa)
Vinyasa 11 Exhale Chaturanga
Vinyasa 12 Inhale Urdhva Mukha Svanasana
Vinyasa 13 Exhale Adho Mukha svanasana
Vinyasa 14 Inhale jump forward and repeated as vinyasa 7 in the left side.
Internal tibia rotation of the bent leg, foot pushes on the mat, it helps to open the hip outwards and bring the coccyx forward to rotate the external rotators of the hip.
The rectus femurs works in synergy with the Psoas flexing the hip and consequently the torso bends forward.
In Marichasana B, the difference being, the leg that is straight A, is in the half of lotus in B. The details of this asana will be covered in another article: D
Massages abdominal organs, including the liver and kidneys
Stretches the shoulders
Stimulates the brain
Relieves mild backache and hip pain.
Strengthens and stretches the spine.
In Marichasana B these benefits are greater as it has the heel which presses the navel.
It stimulates the Muladhara Chakra and Swadhishthana
CONTRAINDICATIONS AND CAUTIONS
Serious back or spine injury: Perform this pose only with the supervision of an experienced teacher.
Also avoid this pose if you have:
High or low blood pressure