Marichi = literally means a ray of light (of the sun or moon). Marichi is the son of Brahma and chief of the Maruts (“shining ones”), the war-like storm gods. He’s one of the seven (sometimes 10 or 12) seers (rishis) or lords of creation (prajapatis), who intuitively “see” and declare the divine law of the universe (dharma). Marichi is the great-grandfather of Manu (“man, thinking, intelligent”), the Vedic Adam and the “father” of humanity.
Step by Step
|Contraindications and Cautions|
|Serious back or spine injury: Perform this pose only with the supervision of an experienced teacher.
Also avoid this pose if you have:
|Modifications and Props|
|Sometimes it's difficult to get the torso to move into an upright position in this pose, which makes the twist more difficult. Set up the pose with your back about a foot away from a wall. Then after you've twisted, press the free hand against the wall and push your torso up and forward.|
|Deepen the Pose|
|The full version of this pose is appropriate only for experienced students. Perform step 1. Exhale and twist the torso to the right, and press your right hand on the floor just behind your pelvis. Swing the back of the left shoulder to the outside of the right knee, keeping the left side of the torso snug against the inside of the right thigh. Reach the left arm forward, toward the right foot; then with an exhalation, sweep the arm around the leg and notch the right shin in the crook of the left elbow. Bring the back of the left hand to the outside of the left hip. Finally with another exhalation, complete the twist by swinging your right arm around the back and clasp the right wrist in your left hand (or have a strap handy to use if the two hands don't reach). Stay for an equal length of time on both sides, from 30 seconds to 1 minute.|
|It's often difficult for beginners to sit upright after bending the knee as described in step 1. The pelvis tends to sink backward, which rounds the back and could cause back pain. To offset this probli and keep the pelvis in a neutral position, sit on a thickly folded blanket or bolster.|
|In this pose the head is usually rotated in the same direction as the torso. But it's also possible to rotate the head counter to the torso. So, for example, when you rotate the torso to the right (as described above), you would rotate your head to the left and gaze out over your left big toe.|