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Extended Marichi‘s Pose

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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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