Welcome to our #WellnessWednesday yoga primer. Yoga is a wonderful way to become attuned to your body and increase circulation and flexibility. Each week I'll offer you a pose with benefits and instruction.
Week 21: Marichyasana / Sage Marichi Pose
Benefits:
- Helps with digestion.
- Can relieve backaches.
- Increases flexibility in back.
Foundation & General Alignment:
- Bones in butt are weighted in ground, make sure you can hips square.
- Keep one leg outstretched with your heel pressing into ground, if heel is off the ground you're hyperextending the leg.
- One leg is bent with knee pointing up, keep foot against inner thigh.
- Torso extended equally.
- One hand is on ground behind pelvis.
- Other hand is assisting in the twist by being placed on your bent leg.
- Twist gently with entire back.
Common Problems:
- Most at risk: low back and neck.
- Weight is uneven in butt.
- Back is rounded and collapsing in.
- Chin is dropped.
Modifications:
- Sit on a blanket or two.
- Bent leg crosses over straight leg.
- If pregnant twist the opposite direction.
Do not engage in if: you have a history of disc injuries or of shoulder dislocation.
