Health Benefits of Rambutan

Sage twist yoga pose, or Marichyasana, is an intermediate-level yoga pose in which you need to get into a seated forward bend pose. The seated forward bend pose acts as a binding pose that brings your thighs closer to the abdomen while holding them firmly within the grip of your interlocked wrists from behind in a twist.

The yoga pose causes deep stretches in the arms and a deeper forward bend, which benefits your arms, shoulders, spine, hamstrings,
quadriceps and stomach. However, as Marichyasana involves clasping the wrists, you need to have an intermediate level of flexibility in your upper body and spine; thus, it might not be suitable for beginners.

Marichyasana has three more variations, ranging from intermediate to advanced, and must be practised only as one gains more flexibility and experience. Let's briefly discuss these variations.

Marichyasana 2 Pose

Marichyasana 2 Pose is a forward bend pose that combines Padmasana and Marichyasana. In this pose, you bend one leg and put your foot in the hip crease, as in Padmasana. At the same time, the opposite foot is placed close to your sit bones and the knee is facing upward.

One arm should be wrapped around the upright leg and both hands should meet behind the back. Once you are in this position, fold forward to capacity and make sure to extend your spine evenly.

Marichyasana 3 Pose

Marichyasana 3 Pose is a deep, seated twist yoga pose. It is practised at the end of a seated forward bend sequence. Just as you start practising this pose, make sure to place something under your hips to elevate them and to allow the arm to move around and clasp the back hand.

At the start, your focus should be on the twisting action, which must start low in the abdomen to enable the front shoulder to move beyond the thigh.

Marichyasana 4 Pose

In this variation of the Marichyasana yoga pose, you need to begin with a seated position. Then, bend your knee so that the soles of your foot are close to the opposite inner thigh. Now bend your knee as you do while sitting in Marichyasana, with your foot on the floor and heel close to the sit bone.

Extend your arm high and begin to twist it to the outside of your bent knee. Now, use your other hand as leverage to twist deeper and then hook your elbow to the outside of your thigh and gaze over your shoulder.

Marichyasana Benefits for Respiratory Disorder

Marichyasana is supposed to work in relieving respiratory disorders when done with Pranayamas. As Marichyasana is a stretching pose, it may support Pranayamas by strengthening your respiratory muscles, the diaphragm and upper abdominal muscles.

Marichyasana Benefits for Pancreas and Adrenal Glands

If you do the Marichyasana yoga pose correctly, then you will feel pressure on your lower abdomen while moving forward with your torso. The pressure you feel in your lower abdominal muscle helps the internal organs in the lower abdomen to function properly.

Regular practice of the yoga pose helps in the secretion of different hormones by activating the adrenal glands and pancreas.

Marichyasana Benefits for Multiple Sclerosis

Studies have found that performing yoga therapy has helped individuals with multiple sclerosis and enhances their balance, reduces fatigue, and increases step length and walking speed. It has also been found to be helpful in hip extension, pelvic tilt and ankle power, which leads to better motor control.

Marichyasana Benefits for Thyroid Glands

While performing the Marichyasana yoga pose, the placement of the chin on your knee and that slight bend at the neck upwards creates extension room for the neck and for the thyroid gland to some extent. The thyroid gland is crucial as it controls your hormone levels within the body; thus, its proper functioning is necessary for a healthy body and life.

Marichyasana Benefits for Asthma and Bronchitis

Both asthma and bronchitis are chronic diseases that affect the lungs severely. Performing the combination of Marichyasana and Pranayama might help in improving the condition of asthma and bronchitis patients. However, it should be noted that taking professional advice and seeking medical treatment is the best option in severe conditions.

Marichyasana Benefits for Spine

While performing Marichyasana, gripping your thigh with interlocked wrists puts pressure on the hip bone. The pressure you feel creates a balance and allows for the hip's alignment and the base of the spine to be perfect. The pose further strengthens the base of the spine and sacrum, providing greater stability and support to your spine.

Marichyasana Benefits for Reproductive System

Another benefit of Marichyasana is the better functioning of the reproductive system. The pressure felt at the lower abdomen during the pose helps activate the reproductive organs due to the pressure on the pelvic floor muscles.

The activation further improves blood circulation at the reproductive organs. It is extremely helpful for women who want to strengthen their pelvic muscles for easy conception and delivery.

** Marichyasana Benefits for Nervous System**

Performing Marichyasana regularly helps calm your nervous system; it rejuvenates your body and mind, making them stronger and more focused. But make sure to practise the Marichyasana yoga pose correctly for body and mind alignment.

-Step:1 Firstly, sit in the staff position. Fold your left knee and place the feet flat on the yoga mat.

-Step:2 Keep your foot resting close to the left hip. Then, keep the right leg stretched out and internally rotated.

-Step:3 Now, twist your torso to the right and compress your left shoulder to the inside edge of your left knee.

-Step:4 Cross your left forearm to the outside of your left thigh and rest the hand on the backside of your left hip.

-Step:5 Next, sweep your right arm behind the back and clasp your left wrist in the right hand.

-Step:6 Exhale slowly and you are the front torso over the right leg in the forward direction from your groynes.

-Step:7 Make sure that your shoulder blades do not crunch and maintain this position for about 30 to 60 seconds.

• Performing the Marichyasana yoga pose requires flexibility. If you are injured or have lower back issues, then avoid this pose.

• Mrichyasana also requires shoulder movements; if you have a shoulder injury, then do not perform the pose.

• Beginners who know nothing about the pose or yoga, in general, should only practise it supervised.

• People who have severe asthma and diarrhoea patients should avoid the Marichyasana yoga pose.

• Do not force your body too much while performing the Marichyasana yoga pose; be at ease and take your time to perfect yourself. Forcing yourself might lead to injuries.

Affects Menstrual Cycle

The Marichyasana yoga pose is known to massage the lower abdomen and improve the reproductive system’s functioning. However, performing the pose during the menstrual period is not recommended, as it might lead to heavy bleeding, irritation and cause pressure in the pelvic area.

Difficulty in Breathing

Some people might have difficulty breathing if they don't perform the forward fold in the Marichyasana yoga pose correctly. If an asthma patient makes such a mistake during the yoga pose, it can cause greater difficulty. Thus, performing the pose correctly is required.

High Blood Pressure

While performing a forward bend in Marichyasana, one needs to take slow and deep breaths. However, people with high blood pressure might find it difficult to keep their breathing in control, which can lead to a spike in blood pressure. Thus, people suffering from high blood pressure should avoid this pose.

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The Marichyasana yoga pose is a beneficial pose that helps in relieving several difficulties from respiratory to digestion. Dedicated to Sage Marichi, this pose is the gift of yoga for people suffering from health concerns. Regular and correct practice of the pose can result in greater benefits.

What is another name for Marichyasana?

Marichyasana is also known by its other names, such as sage twist pose, mariachi's pose and one-legged seated spinal twist pose.

Which yoga increases height?

Some yoga poses that can help you grow in height are Bhujangasana, Vrikshasana, Paschimottanasana and Tadasana.

Does cobra pose reduce belly fat?

Cobra pose might help you lose belly fat when combined with other poses and a healthy diet. It is also suggested for relieving postpartum back pain and strengthening back muscles.

Disclaimer: This is a general guide on the health benefits of Marichyasana. It is not intended to substitute for professional medical advice and should not be relied on as health or personal advice. In case of physical injury or disability, it is advisable to consult a qualified health professional before attempting this activity.