marich ya sana

7/27/2019 Marich Ya Sana

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MARICHYASANAAnother Sage Pose

Marichyasana (A)Marichyasana (B)Marichyasana (C)Marichyasana (D)Marichyasana (E)Marichyasana (F)Marichyasana (G)Marichyasana (H)

Pasasana

Marichi marici (Sanskrit) A ray of light; in the Puranas and the Laws of Manu, thechief of the Maruts, one of the seven mind-born sons of Brahma, as well as one ofthe seven sages (Saptarshi), father of Kasyapa and of Surya (the sun). ChineseBuddhists and Taoists "have made of this conception the Queen of Heaven, thegoddess of light, ruler of the sun and moon"

Encyclopedic Theosophical Glossary1999 by Theosophical University Press.

Marichyasana (A)Version A

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Marichyas

ana (A)

DemonstratedbyCindi Lee

OM yoga

centerCindy Lee,Director

135 West 14thstreet, 2ndFloorNew York, NY10011Tel: 212-229-0267

Demonstrated by EmilyNavar

The Yoga Tree

3601 Fremont Ave. N.#315Seattle, WA 98103

Tel. 206.545.0316

DemonstratedbyStefanRolfPaff

Yoga

SchoolAshtangaEssen-Rttens

cheid,Germany

Marichyasana (A)Full PoseDemonstrated byDavid

SwensonAuthorizedAshtangaTeacher

AshtangaYoga: ThePractice

Manual: AnIllustratedGuide toPersonalPracticebyDavidSwenson-

AshtangaYogaProductions ISBN

1891252089
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Marichyasana ASage Twist, Variation ARichard Freeman

Begin Marichyasana A by sitting on the floor with both legsextended straight in front of you. Draw back the right leg into awide squat, so that the outer edge of the ankle is even with theouter edge of the leg bone at the hip. This will place the right footabout four to six inches from the inner left thigh. Preferably the footis far enough back so that you are truly squatting on it. (If youneed, sit up with a cushion under your sitting bones.) The rightsitting bone will then be up off of the floor, as you lift up the core ofthe body along the front of the spine to sit up straight. Turn theright foot so that it is parallel to the left leg. Wake up the left leg by

making it firm, and pull back the left sitting bone. Engage the thighof the left leg and extend evenly through the left foot.

On an inhalation, lift up the front of the torso and reach up with theright arm. Draw back the left sitting bone and, exhaling, reachforward toward or beyond the left foot. This will make you roll thepelvis as far forward as possible. Then roll the right arm in (internalrotation), dropping the right shoulder as close to the floor aspossible. With the right shoulder in front of the shin, reach backaround the right leg, keeping the right palm facing out. On anexhalation, reach with the left arm around your back and take theleft hand or wrist with the right. Inhale as you look up, lift the front

of the spine, and lift the joined hands up the back. Then exhalingfold forward over the straight leg as far as possible.

Experienced and flexible practitioners can reach down their shinwith the chin, gazing softly at their toes. Others can reach forwardthrough the crown of the head toward their toes. The straight legshould be awakened as if electrically charged. The thigh musclesare pulled up the front of the femur. The top end of the femur pullsdown toward the floor as much as possible and the shin bone, allthe way down through the ankle, moves down, as if it were a butterknife slicing down through the butter of the calf muscles. Continueto draw back and drop the sitting bone on that side. Because of the

asymmetry of the pose, you'll tend to tilt strongly toward thestraight leg, a movement that needs to be countered by moving theentire inseam of the straight leg down while pushing forward outthrough the inner edge of the foot. These enthusiastic movementsin the straight leg set a solid base for the rest of the movementswhich complete the asana.

With the straight leg set, begin a subtle twisting from the lowerabdomen on the side of the bent leg. Draw the kidney area on theside of the squatting leg forward, as if to bring it to the inner kneeof the straight leg. The pelvis and lower torso move as if you weregoing to twist and look back over the shoulder of the back arm.However, the upper torso does not turn. It projects itself over the
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knee of the straight leg.

To get into the posture the shoulders are initially turned deeplyinwards so you can (if flexible) grasp one hand with the otherbehind the back. After establishing this basic form of the pose,keep the hands clasped and begin to roll back the shoulders, liftingand spreading back the front edges of the armpits. This helps toopen the heart area and creates a beneficial opposing tension inthe muscles around the shoulder blade and shoulder joint. Somepeople find pulling the hands further up the back to be beneficial,and others find an attempt to straighten back the arms beneficial.Both alternatives are enhanced by an action in the shoulders toreturn from wherever they are to Samasthiti (Tadasana) alignment

by drawing the shoulder blades down the back and rolling back thetops of the arm bones.

If you can't roll the hips forward enough to get the shoulder in frontof the bent leg, a strap thrown around the back and held with bothhands can create a beneficial action in the shoulders. You can alsoreach forward and take the extended foot with a strap, until moreflexibility in the hips is obtained. If you have tight hamstrings, sit upon a cushion to give yourself enough forward tilt to allow theposture to progress. In the midst of any difficulty you might find inbending forward, twisting or turning the hip joints or closing theknee, remember to keep the center of the heart floating open, thepalate empty and the eyes soft and steady. This can keep theperception subtle and internal, preventing frustration and allowingfor the artful use of the techniques at your disposal. Also, an

experienced teacher can always give you advice tailored to theparticular character of your body.

If the knee joints are unable to flex closed, finding the internalactions of the pose will be difficult. A good preparation practice issimply squatting. (Squatting is used in many cultures as theposition of choice for defecating, child birth and hanging out whenyou would rather not sit directly on the ground.) At first squat withthe feet apart just wider than the hips and, if necessary, the heelsup. Eventually practice squatting with the feet together and theheels down. In all cases, practice squatting with proper yogicalignment. Keep the center of the heart area open and floating and

the sitting bones dropping as if they were heavy.

Once in the posture, gazing down the nose, or gazing downtowards the tip of the nose (if soft and without strain) will focus themind and open up the core of the body to the awareness. In thisway, listen to the body and breath. Use the cycle of the breath tospread intelligence through out the body. Listening creates therequired space for the mind to observe the internal situation of theposture as it is before you set about trying to fix it according to yourpreconceptions.

The most important actions are to breathe and to drop the sittingbones. Dropping the sitting bones will help in balancing the


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movement of the pubic bone in relation to the coccyx. In adistracted state of mind the coccyx or the pubic bone dominate thebodily structure. When the coccyx moves in, the pubic bone goesforward and up, or when the pubic bone drops and comes back,the coccyx goes back and up. In an asana the coccyx moves downand in , and the pubic bone slightly back. Both draw into theperineum, awakening tone in the pelvic floor muscles whichconnect the coccyx to the bone. This resonant tone realigns,adjusts and balances the core up along the whole central axisthrough and behind the palate. This establishes the true base orasana from which meditation flows.

Marichyasana (B)Version B


The Asana IndexHome


Marichyasana (B)

Demonstrated by DonnaFarhi

Donna Farhi73 Jacksons RoadLyttelton 8012, New

Demonstrated by Matthew DarlingAuthorized Ashtanga Teacher

Royal Yoga Loft108 S. Main Street

Royal Oak, MI 48067
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ZealandTel. 011-64-3-328-7600

Tel. 248-582-YOGA

Photographed by Jennifer Everland

Marichyasana (C)Version C


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Marichyasana (C)Preparation, which when the straightleg is bend backwards, is actually an

Ardha Matsyendrasana variation!Yogi Unknown

(eMailme if you know the

Yogi's name!)

This pose is often mistaken

for the full version ofMarichyasana C.It is really a preparation forthe full twist.

Marichyasana CDemonstrated by JohnCrawford ScottCertified Ashtanga Teacher

Ashtanga Yoga at Space No.88 Chapel StreetPenzance, Cornwall. TR184AJ

Ashtanga Yoga: TheDefinitive Step-by-StepGuide to Dynamic YogabyJohnCrawford Scott2001 Crown Pub; ISBN:0609807862
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Marichyasana (C)Variation

Demonstrated by ErichSchiffmann

Yoga: The Spirit and Practiceof Moving Into StillnessbyErich Schiffmann; ISBN0-671-53480-7

Marichyasana CSage Twist, Variation CRichard Freeman

After you have done both sides inMarichyasana A, you are well

prepared to enter the very different world of Marichyasana C, awonderful twist which balances the front and back of the bodybeautifully. Sit with your legs stretched out and draw back the rightfoot into a wide squat with the outer ankle just wider than the edgeof your right hip joint. Set the foot so that it is six to eight inchesaway from and parallel to the left leg. In order to turn the pelvis toface the right leg, slide or push your left foot forward a few inches.Ideally, these movements originate from a hollow under the bellyabout three or four inches below the navel. From this hollow of thebelly, lift your whole belly up and turn the belly to the right. Ifnecessary, use your hands to move your belly. Tilt the right knee intoward the left knee, keeping the right heel down. If you must lift

that heel to get into the posture, work to gradually reground it onceyou have the basic pose.

Now you are set to enter the twist. Inhaling deeply, reach up withthe left arm. Exhaling smoothly and completely, reach over theright thigh with your left arm and left shoulder. If you are corpulentor tight be satisfied to simply hook your left elbow or upper arm onthe outer right knee. From there you can work the dynamics of thepose well. If you are more flexible, inwardly rotate the left arm,bringing the shoulder joint forward. This will allow you to reach allof the way around the right leg. Keeping the left palm turned out,wrap the right arm behind your back. Grab the right hand or wrist

with the left hand. Inhale again and lift the core of the body up the
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front of the spine, broadening the upper chest across the arm pits.Then exhaling, turn the head and find a gazing point off on thehorizon to the right.

Fixing the gaze and releasing tension in the mouth will give abright, hollow feeling to the palate. This allows us to drop thebreath down to the pelvic floor, and with the breath to feel the coreof the body. Eventually, both sitting bones should feel as thoughthey were dropping down through the floor. They might even feelas though they are being drawn together under the floor. (This isthe activity in the perineum called Mulabandha. It accompanies theproper release of the waist, the edge of the rib cage and the softpalate.)

Ground the sitting bone of the straight leg by repeatedly re-extending the leg firmly, dropping first the inner thigh toward the

floor and then the sitting bone. Grounding the sitting bone of thefolded leg takes patience. First lift the ribs up away from the pelvisto open the waist on the right. Then, pull the right hip bone back tothe right and draw it down toward the floor. This lifts the area of theleft kidney up and in toward the inner right thigh.

As the core of the body rises up, engage the shoulders to open thefront edges of the arm pits. Squeeze back the tops of the arms.Pull the hands up the back into the kidney area and broaden theshoulders by drawing the shoulder blades down. Simultaneouslystretch out through the inner edge of the left foot and reset thegaze of the eyes. Release at the back of the palate. The center of

the crown of the head will rise up as the ears open and the sittingbones will ground.

All of the above can be done as one movement, though at first itmay unfold as a series of movements repeated slowly or quickly.Finding all of the opposing movements in the posture lets us gripthe pose to squeeze it like an orange or to milk it like a cow! A well-aligned, internally dynamic yoga posture generates and oozes withthe nectar of meditation as our awareness opens into the presentmoment.

Come out of the pose with an inhale and on to the other side,

twisting to the left for an equal length of time and with equalenthusiasm. You will probably find it different than the right side.This variation is normal and can give you insight into your ownunique asymmetries and biases.

Once in the twist (as in any pose), do not slack off and just hang inlike a rag doll for the duration of the pose. Instead: squeeze,search, map, release, re-map, and work the various opposing setsof actions to ground the sitting bones and to open the heart andpalate. Ask yourself: whether to firm or to soften the squeeze withthe arms? Whether to engage the inner thigh or the buttock, toground or to flower? To lift or to ground the sitting bones, to rotateinward or outward? All are to be answered intelligently in the


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context of what is present.

Often we need to experiment with different subtle rotations grips,twists and undulations. This experimentation is the process of theasana, a process to be observed meditatively. It means that theintelligence--the buddhi--is awakening from being fixed or identifiedwith a particular, set structure. In yoga the intelligence is one, yetthe forms and structures it illuminates are many. Free theintelligence and what once seemed to be the strict borders of aclassical yoga pose will have within them improvisational life. Freethe stream from the bank at its edges and it will flow. Anawakened, grounded asana flows through, around and betweenbeautiful form, detail and precision. It doesn't reject or accept them.It illuminates them.

Marichyasana (D)Version D


The Asana IndexHome


Marichyasana(D)Demonstratedby DavidSwenson

Authorized AshtangaTeacher

Ashtanga Yoga:

The PracticeManual: AnIllustratedGuide to

PersonalPracticebyDavidSwenson-AshtangaYogaProductions

ISBN1891252089
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Marichyasana EVersion E


The Asana IndexHome

Join theYoga on theMid-AtlanticList

Marichyasana EDemonstrated byMatthewSweeney

Yoga

TempleQueensland,Australia

Matthewwas

extremelygenerous insending mea CD of allhis photosused in hisdefinitive

work

AstangaVinyasaYoga: As ItIsThank you,Matthew!

Marichyasana (F)Version F

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index)The Asana Index

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11/13

Marichyasana FDemonstrated byMatthewSweeney

Yoga TempleQueensland,Australia

Matthew wasextremely

generous insending mea CD of allhis photosused in hisdefinitiveworkAstangaVinyasaYoga: As ItIsThank you,Matthew!

Marichyasana (G)Version G


The Asana IndexHome


Marichyasana GDemonstrated byMatthewSweeney

Yoga

TempleQueensland, Australia

Matthewwasextremely

generous insending me
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12/13

a CD of allhis photosused in hisdefinitivework

AstangaVinyasa

Yoga: As ItIsThank you,Matthew!

Marichyasana HWho knew there were so many?Version 8Top (and this page'sindex)

The Asana IndexHome


Marichyasana HDemonstrated by Mark Togni

Gold Coast Yoga Center2 Fleay CourtWest Burleigh 4219 AustraliaTel. 61-7-5520 1590

PasasanaNoose Pose


The Asana IndexHome

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13/13

Pasasana

Demonstrated by JodiBlumstein

Priya Yoga

Jody Blumstein, Founder &Director

1 East Oak Street, #3WChicago, IL 60611Tel. 312-587-7492

Demonstrated by Janice Roscoe

Photo byZo BriaultDisplayed onWebShots.com

Created on ... October 12, 2001 byYoga Dancer Designs.

This page was last updated on Tuesday, 24-Apr-2007 10:07:15

EDT,

and today is Wednesday, 28-May-2008 15:02:26 EDT.

We've been blessed with visitors since April, 2002.


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