How to do Bound Sage Pose, Marichyasana C: Yoga Twist & Abdominal Toner
Hatha Yoga Classes in Milton Keynes
Marichyasana C – The Bound Sage Pose opens the hips, relieves backaches, and tones the abdominal organs. It also stretches the shoulders. It is a confining pose, as one part of your body is wedged against another and it can sometimes be mentally confronting – Marichyasana C with Yoga Lily, Hatha Yoga Classes in Milton Keynes.
1. Sit in seated staff posture. Bend the right knee and bring the right foot in front of the right sitting bone, with the sole of the foot pressing against the floor and the toes pointing straight forward. Leave 5 to 8 centimetres between the right foot and the inner left thigh (an easier option in the beginning is to make the right foot slightly pigeon-toed so the knee leans towards the centre line of the body).
Place the right hand a few inches behind the right hip, fingers pointing backward. Place your left hand on your right outer knee. Exhale, draw in the abdomen and turn to the right. Take several breaths to deepen the twist, using the support of your left hand to lever your chest farther right.
2. When you are ready, bring the left elbow over the right knee, armpit as close to the outer knee as possible. Inhale, lift the chest and straighten the back, lifting from the base of the spine, then exhale and wrap the left arm around the right knee so the left hand arrives near the left hip. Extend away with the right arm, then wrap it around the back and clasp the hands – if possible the left hand holds the right wrist. Turn the head the opposite way from the trunk so you gaze forward over the left shoulder. Do not lean back. Anchor down through the sole of the right foot, articulately the mound of the big toe.
3. Deepen the twist by pressing the right foot into the floor as if you want to stand up, and moving the inner knee away from the left armpit. Extend through both elbows. Keep the front (straight) leg energised by stretching the heel away. Stay for 10 breaths.
4. Exhale, release the hands and come to seated staff posture. Then repeat on the other side.
Gaze: Forward over the shoulder
- If it is not possible to bind the hands, catch the right foot or the right hip with the left hand
- Use a belt to link the hands behind the back
Bound Sage Pose, Marichyasana C Counter Poses
In yoga we use a counter pose in a sequence; For example, a twist follows a backbend to “neutralise” the spine, or a forward bend follows a backbend to help lengthen the spine and calm the nervous system.