Marichyasana: Advantages and steps | HealthShots

Sage twist pose might enhance digestion and hold stress at bay. Listed below are the well being advantages of marichyasana and steps to do it.

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 every part it’s worthwhile to learn about marichyasana or the sage twist pose.

What’s marichyasana?

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

Sage twist pose might assist with digestion. Picture courtesy: Adobe Inventory

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

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

1. Promotes digestion

The twisting movement in marichyasana gently massages your stomach organs, which can support digestion and elimination of waste. In keeping with a 2023 examine revealed within the Journal of Ayurveda and Integrative Medication, yoga remedy might assist with indigestion, bloating, and burning sensation. Additionally, an enchancment in urge for food was additionally observed 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 preserve good spinal rotation, which can enhance flexibility and probably cut back again ache. A 2013 examine revealed within the Basic Medication journal means that yoga, together with twists, might assist handle persistent low again ache.

3. Enhances blood circulation

“The twisting motion within the sage twist pose squeezes and releases numerous elements of your torso, probably enhancing 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 might help relieve stress, nervousness, and disappointment, in response to a examine revealed within the Worldwide Journal of Preventive Medication. Marichyasana generally is a deeply enjoyable pose. The give attention to breath and the mild twist might help calm the thoughts and promote emotions of well-being.

5. Improves hip flexibility

Sage twist pose stretches and opens the hips, additional releasing pressure within the hip joints and muscle mass. The bent leg within the pose stretches the hip flexor muscle mass. 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, enhancing flexibility and vary of movement within the hip joint, explains the professional.

Start with workers pose to do the sage twist pose. Picture courtesy: Adobe Inventory

How one can do marichyasana or the sage twist pose?

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

• Start sitting on a mat along 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 fitting foot on the ground, bringing the heel near the fitting sitting bone.
• Guarantee your proper shin stays parallel to the entrance of the mat.
• Inhale and lengthen each arms overhead.
• Exhale, twist your torso to the fitting, bringing your left elbow to the surface of the fitting knee.
• Attain your proper hand behind your again or round your proper thigh to clasp your left wrist or fingers.
• Alternatively, you may attain your proper hand underneath your proper knee and clasp your fingers behind your again.
• Inhale to elongate your backbone upward, lifting by the crown of your head.
• Exhale to deepen the twist, gently rotating your torso additional to the fitting.
• Keep the pose for 30 seconds to 1 minute, respiratory deeply.
• Preserve your gaze mounted 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 aspect, bending the left knee and twisting to the left.

Negative effects of marichyasana or sage twist pose

Whereas yoga asanas are typically thought-about protected, it’s important to keep away from overexertion in the course of the observe. Conscious execution with correct alignment is essential for guaranteeing security in most people. Nevertheless, it’s crucial to attune to the indicators of your physique, adapting postures when crucial. It is very important seek the advice of a certified teacher, particularly in case you are pregnant or have any particular well being considerations pertains to the backbone.