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Sages Pose (Marichyasana)
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- 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
- Use the foot and leg actions to get directly on top of the sitting bones, rather than falling behind them
- Move the sacrum in and up towards the navel and extend the sternum away from the navel to lengthen the front body
- Feel the pubis and tailbone dropping equally towards the floor – the bowl of the pelvis is upright, neither spilling forward nor spilling back
- Imagine a central axis running through the torso from the pelvic floor to the crown of the head
- 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
- 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
- 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
- Exhale, twist to the right, hooking the left elbow to the outside of the right knee
- 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
- Inhale, root down with the right heel and left thigh to find more length along the spine
- 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
- Continue this pattern of breath, as if climbing a spiral staircase
- With each inhale as if stepping up and creating more space along the central axis; with each exhale, rotating up and around
- Keep some element of awareness in the extended leg, making sure it doesn’t lose its vigor or flop open
- Hold for 8-10 breaths, then release back to Dandasana and repeat on the other side