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Extended Marichi‘s Pose (Utthitha Marichiasana)
Utthita = extended or stretched. Marichi = A great sage
Props Required :- Chair, Block
Organizing the Pose
- Place a chair with its back to the wall.
- Stand with your right hip at the wall, your left hip directly above the ankle and the foot pointing straight ahead, not turned out.
- Bend the right leg and place the right foot up on the seat of the chair.
- Link the thumbs, inhale and reach the arms up alongside the ears.
- Exhale and turn the trunk towards the wall and bring the arms into position. Bring the left hand to the right knee and the right hand to the wall.
- Lift and broaden both elbows. Roll the shoulders back and down away from the ears.
Inhale, lift and open the chest. - Exhale and use the arms to sip the chest around. Keep the head centered over the chest. Hold this position for several breaths.
- Exhale and release.
- Repeat the pose on the second side, taking care to hold it for the same amount of time.
Use of Props
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To raise the level of the knee of the bent leg you can place your foot on a block placed on the seat of the chair.
Benefits
- 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.
Namaste!
Neelanjana Bharadwaj – Yoga Expert
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