Earth Day is April 22 –a day acknowledging mankind's dependence on the natural resources and environment of Earth and the importance of reducing pollution in all its forms to maintain and sustain Earth. Imagine, if you will, that your body’s your earth. How have you treated it? What kinds of toxins have you ingested or inhaled? Earth and your earth can only take so much abuse before things start to break down. Before you reach the point of no return include twists in your practice! Twists naturally help the body to de-toxify. Twists promote a healthy lymphatic system which in turn supports a healthy immune system. This month’s asana incorporates a twisting action.
Variety is the spice of life and Marichyasana or Sage Pose, has several variations to accommodate your flexibility and experience level; Marichyasana I follows.
BENEFITS:
Marichyasana I is a great pose to strengthen your core, working the back and abdominal muscles. It stretches the shoulders, opening the heart and improving your posture. Twisting and folding forward ‘massages’ and stimulates your abdominal organs improving your digestion and supporting your lymph system’s work of natural ‘detoxification’. Any lower back pain related to muscular tension will be relieved. Marichyasana will strengthen your legs as well as stretching your hamstrings.
INSTRUCTIONS:
*Seated on your mat, extend both legs straight out in front of you.
*Bend your L/R knee, drawing your L/R foot towards your L/R glute; arms behind, hands pressing into your mat.
Distribute your weight evenly over your sit bones.
Keep the R/L leg active; foot flexed, toes and knee directed towards ceiling
*Lengthening through your crown on an inhale, lean forward and reach your L/R hand
out on the inside of your L/R thigh until your L/R armpit contacts your L/R shin.
Press R/L thigh strongly into your mat as you hug your L/R thigh into your torso.
*Internally rotate your L/R arm and bend your L/R elbow to wrap around the outside of
your L/R leg. Take your R/L arm around your back and clasp R/L wrist with
your L/R hand.
Press your inner L/R foot strongly into mat to keep both sit bones down.
Note: Use a strap to ‘extend’ the reach of your arms for tight shoulders.
*Inhale, lengthen sides of your torso and snug shoulder blades onto your back ribs.
Exhale and turn torso to the right/left.
Note: Care must be exercised that you do not force yourself to twist too far
and damage your spine--keep your front pelvic bones square to the top
edge of your mat.
*Inhale, lengthen your spine—pelvis ‘lifting’ off legs and the crown of your head reaching
towards the ceiling. Exhale and fold forward over your R/L leg. Hold for a few breaths,
release and repeat on the other side.
Contract the R/L quad when folding to encourage the R/L hamstring to lengthen.
RISKS:
Marichyasana I would not be appropriate for those with knee or hip injuries; those suffering from diarrhea or asthma; pregnant women past the first trimester; or individuals with high or low blood pressure.
Health, Wellness & CURES!!
Karen
