How-To Yoga Videos

Pose Dedicated to the Sage Marichi I (Marichyasana)

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  1. Begin in Dandasana, pressing forward with the big toe mounds, spinning the inner thighs down to hold the thighs in a neutral position and rooting down with the femurs; the quadriceps and kneecaps should face the ceiling
  2. Use the foot and leg actions to get directly on top of the sitting bones, rather than falling behind them
  3. Move the sacrum in and up towards the navel and extend the sternum away from the navel to lengthen the front body
  4. Feel the pubis and tailbone dropping equally towards the floor –the bowl of the pelvis is upright, neither spilling forward nor spilling back
  5. Imagine a central axis running through the torso from the pelvic floor to the crown of the head
  6. With each inhale emphasize both the length and the integrity of this axis; the column is straight and is not tilting or curving off to one side or another
  7. Draw the right heel back and plant it directly in front of the right sitting bone –this is often a bit further to the right than students realize
  8. Keeping the left leg active, neutral and firmly rooted, inhale the left arm to the ceiling and take the right hand to the floor behind the right buttock
  9. Exhale, twist to the right, hooking the left elbow to the outside of the right knee
  10. Notice how the right knee tends to buckle into the midline; instead, press it to the right to create more resistance for the left elbow to work against
  11. Inhale, root down with the right heel and left thigh to find more length along the spine
  12. Exhale, revolve around that length, taking the gaze to the right but making sure the rotation in the neck is a continuation of the rotation of the upper back, rather than a substitution
  13. Continue this pattern of breath, as if climbing a spiral staircase
  14. With each inhale as if stepping up and creating more space along the central axis; with each exhale, rotating up and around
  15. Keep some element of awareness in the extended leg, making sure it doesn’t lose its vigor or flop open
  16. Hold for 8-10 breaths, then release back to Dandasana and repeat on the other side