Maricyasana (variation)

(name of a sage in Indian mythology)

  1. Roll onto your side and bend the leg that you are lying on to a right angle – make sure that you form a right angle both at the back of the knee and the meeting of the thigh and the trunk.
  2. Lift the trunk while keeping the legs in situ and turn from the lower spine up, letting the muscles be squeezed and turned as deeply as feeling will allow.
  3. Place forearms and wrists on floor with palms down like an Egyptian sphinx.
  4. Repeat for the other side.

Stay for 10 breaths.
FOCUS: Allow the mind to become immersed in the rich sensations around the spine.


On Svadyaya…
‘Svadayaya means self study. My understanding is that this Niyama means develop objectivity. Study your mind and your body, observe yourself deeply, understand yourself thoroughly. Become self aware. Practice the four foundations of mindfulness. Also study the truth through texts and seek out good teachers to help you.’

— Karunajala