Marichyasana 1
July 25th, 2006
(Have a belt and block or folded blanket)
- Sit on a block or neatly folded blanket with your legs stretched out in front of you
- Use your hands to draw the buttock flesh out and back.
- Then draw your right heel towards its own buttock as close as comfortable maintaining the natural alignment of the leg.
- Place your hands around your front shin lift and extend your torso as if you could lift your ribs over your bent knee.
- Extend you body through your legs to reach the right hand towards the right foot
- Then rotate your right arm so the palm faces away from the body and the thumb points down
- Bend at the elbow wrap your arm beneath the shin and bring your left hand round your back to meet it. Work with vigour and focus but absolutely no aggression.
- Holding the fingers together or binding palm to wrist, bind the right lower leg and turn to the left
- Maintain a lifted chest working from the back body as you maintain this twist.
- Work on keeping a feeling of stability in the shoulder joints and press the medial edges of the shoulder blades in towards the ribs
- Stay for 10-20seconds or 5 to 10 breaths
- Lift the chest and extend from the front groin and the waist as you turn the body to face the outstretched leg
- Lift the chest and pull up the back of the pelvis by lifting the waist.
- Then inhale, deepen the extension of waist and lift of chest as you extend the front spine forwards over your front leg. Supporting from the back by pushing your bound right arm into your right shin.
- Extend as far as you can fully engaged but without mental gripping.
- Let you head relax and allow the breath to lower you into the pose still using your arm shin relationship as a spring board to greater front spine extension.
- Stay for 20-30seconds or 10-20 breaths
- Mindfully return to the twist
- Take three deep breathes and then release the arm link feeling that the stretched areas expand and fill with space
- Repeat all stages for second side
3 comments on “Marichyasana 1”
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[…] Marichyasana 1 […]
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[…] Asanas These are the asanas (poses) on the syllabus with (pronunciations) and English translations 1/ Adho Mukha Svanasana (adho mukha shwvanarsana) down face dog 2/ Adho Mukha Vrksasana (adho mukha vrksharsana) face down tree 3/ Anantasana (anantarsana) the serpent couch of the Lord Vishnu, also meaning the eternal one 4/ Ardha Chandrasana (ardha chandrarsana) half moon pose 5/ Ardha Baddha Padma Pascimottanasana (ardha badda padma pashimottarnarsana) half-bound western stretch 6/ Ardha Matsyendrasana (ardha matsyendrarsana) ardha means half, while Matsyendra or Matsyendranath was the Lord of the Fishes, the first teacher to mankind (he was a fish who overheard Shiva explaining yoga to his consort and so Shiva caused him to take on divine manifestation and thereafter spread the knowledge of yoga) 7/ Astavakrasana (ashtarvakrarsana) asta means eight and vakra is bend also astavakra was the nane of a sage 8/ Baddha Konasana (baddha konarsana) bound angle 9/ Bakasana and Parsva Bakasana (bakarsana/ parshva’ bakarsana) a crane and the sideways or flankside version of it 10/ Bharadvajasana I and II (bharadvajarsana) name of sage from mahabharata 11/ Bhujapidasana (bhujapeedarsana) bhuja means arm and pida means pressure 12/ Bhujangasana (bhujangarsana) snake, cobra 13/ Caturanga Dandasana (chaturanga dandarsana) four limbs, parts, staff 14/ Dandasana (dandarsana) staff or walking stick (support) 15/ Dhanurasana (dhanurarsana) bow 16/ Dvi Pada Viparitta Dandasana (on chair, full pose explained) (dwvi parda vipareeta dandarsana) two, feet inverted, staff. 17/ Eka Hasta Bhujasana (eka hasta bhujarsana) one hand, arm or elephant trunk 18/ Eka Pada Rajakapotasana (eka parda rarjakapotasana) one leg, foot king pigeon 19/ Garudasana (garudarsana-the, d is pronouced with tongue curled back hitting upper palete) mythical eagle/man deity 20/ Gomukhasana (gomukharsana) cow face 21/ Janu Sirsasana (jarnu sheershasana) head to knee 22/ Jathara Parivartasana (jathara parivartarsana) stomach abdomen turning around 23/ Kapotasana (kapotarsana) pigeon (preparation using block/s which is more similar to Paryankasana. Final pose explained). 24/ Kurmasana (koomarsana) tortoise 25/ Krauncasana (krauncharsana) a heron 26/ Lolasana (lolarsana) swinging back and forth can also be a pendant or earring 27/ Malasana (marlarsana) garland 28/ Maricyasana I and III (mareechyarsana) marichi was the name of a sage according to some accounts he was the son of brahma the creator and the grandfather to surya the sun god. 29/ Matsyasana (and or over blocks) (matsya) fish 30/ Mayurasana ( mayoorarsana ) a peacock 31/ Padmasana (padmarsana) lotus 32/ Parighasana (pareegharsana) a cross bar or gate 33/ Parivrtta Janu Sirsasana (parivitta jarnu sheesarsana) revolving/ knee head 34/ Parivrtta Trikonasana (parivritta trikonarsana) reversed, revolved triangle 35/ Parivrtta Ardha Chandrasana (parivritta ardha chandrarsana) revolved half moon 36/ Parivrtta Parsvakonasana (parivritta parshvakonarsana) revolved side angle 37/ Paripurna Navasana (paripoona navarsana) full boat 38/ Parivrtta Upavista Konasana (parivrtta oopavista konarsana) revolved side seated angle 39/ Parsva Upavista Konasana (parshva) side seated angle 40/ Parsvottanasana (parshvottarnarsana) side/ flank, intense 41/ Pasasana (parshasana) noose 42/ Pascimottanasana (pashchimottarnarsana) intense ‘western’ stretch (back extension) pascima is the back uttana is extension also known as Ugrasana or Brahmacharyasana, meaning formidable, and Brahmacharyasana meaning religious study, refined mind-states and self restraint. 43/ Pinca Mayurasana (pincha mayoorarsana) tail feather, a peacock. 44/ Prasarita Padottanasana (prasarita pardottanarsana) spread out/ expanded, foot/ leg, extended/ stretched 45/ Purvottanasana (poorvottanarsana) purva means earlier than former/previous/prior and refers to the front of the body as the ‘earlier’ part of the body. The part that comes first it is often referred to as the east of the body, just as the back is referred to as the west. This is also connected with where the sun first appears and sets. 46/ Savasana/mrtasana (shavarsana/mreetarsana) corpse 47/ Salamba Sarvangasana (sarlamba sarvarngarsana) supported, all parts of the body sarva on its own means all or whole anga is parts or limbs. 48/ Salamba Sarvangasana (on chair) 49/ Salamba Sirsasana (sarlamba sheesharsana) supported head 50/ Salamba Sirsasana II 51/ Setu Bandhasana (setoo bandarsana) bridge formation 52/ Siddhasana (siddharsana) a sage/ seer or prophet also great purity and holiness. 53/ Sphinx pose, a version of maricyasana chair stretchs /prayer and groin stretch 54/ Sukhasana/swastikasana (sookharsana) sweetness bliss, cross legs 55/ Supta Virasana and Virasana (supta veerarsana) supine hero/brave 56/ Supta Baddha Konasana (supta baddha konarsana) supine bound angle 57/ Tadasana/samasthithi (tardarsana/samastiti) mountain/steady and firm, stability. 58/ Trianga Mukhaikapada Pascimottanasana (trianga mukhaikaparda pashchimottarnarsana) three parts (buttocks, knees and feet) face (over) one foot intense western or back stretch 59/ Ubhaya Padangustasana/Urdhva Mukha Pascimottanasana (ubayha pardarngushtarsana/oodhva mukha pashchimottarnarsana) both big toes/ upwards facing western stretch 60/ Upavista Konasana (oopavishta konarsana) seated angle 61/ Urdhva Prasarita Padasana (oordhva prasarita pardarsana) 62/ Urdhva Mukha Svanasana (oodhva mukha shwvanarsana the v is almost a w very soft) head up dog 63/ Urdhva Prasarita Eka Padasana (oodhva prasarita eka padasana) upwards spread out /expanded one foot or leg. 64/ Urdhva Dhanurasana (oordhva dhanurarsana) upwards bow 65/ Ustrasana (ushtrasana) camel 66/ Utkatasana (utkatarsana) powerful, mighty 67/ Uttanasana (uttarnarsana) extension/ ut deliberate,intense tana is stretch 68/ Utthita Trikonasana (utthita trikonarsana) extended triangle 69/ Utthita Parsvakonasana (utthita parshvakonarsana) extended side, flank angle 70/ Utthitta Hasta Padangusthasana (utthita hasta pardarngustarsana) extended hand (to) big toe 71/ Viparita Karani and all variations of legs up the wall (vipareeta Karani) inverted/a kind of practice 72/ Virabhadrasana I (veerabhadrarsana) a legendary warrior (story told by Sanskrit playwright Kumarasambhava) 73/ Virabhadrasana II 74/ Virabhadrasana III 75/ Vasisthasana (vasishtharsana) Vasistha is the name of a sage who authored several vedic hymns 76/ Vrksasana (vreeksharsana) tree […]
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[…] TERM 2: FIVE BASIC SEATED FORWARD BENDS AND NINE FLOOR POSES Pascimottanasana / Janu Sirsasana / Marichyasana one / Ardha Baddha Padma Pascimottanasana / Trang Mukhaikapada Pascimottanasana / Dandasana / Paripurna Navasana / Ardha Navasana / Sukhasana / Gumukasana one and two / Padmasana / Baddha Konasana / Upavistha Konasana / Kurmasana […]
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