How To Do Seated Twist Pose (Marichyasana C)

Transcript

nameste everyone and welcome my name is yogi Aaron and I'm the yoga director at Blue Oso yoga retreat and Spa in Costa Rica today we're going to be talking about Merici asana see weren't you awesome to see is one of these poses that you don't see very often is not very much introduced in yoga classes but it is a very potent twisting post a twists or really great pose especially sitting twists because it is said in the yoga scriptures that twisting activates the digestive fire to such a capacity that prana starts to move inward and upwards through the spine to the crown of the head opening up our bindu which opens up our possibility to understanding the meaning of life so this is the potential of practicing some of these postures and what they can do for you isn't that exciting so what we're gonna do is we're gonna set up former Chi asana see now it is a bit more of a challenging posture and to be quite honest with you when I first started practicing it took me a long time to be able to master this posture and now that I'm a little bit older it's very hard for me to do certain parts of it which I'll explain in just a moment so what you want to do first of all is get set up in dandasana dandasana means staff pose so you're gonna breathe the like straight out forward now you can see that I'm sitting on some blankets here this is to help to elevate my hips and give me a little bit more space to be able to do the pose correctly and more easily so you're gonna take this legs out bring the hands down this is called dandasana so just sit like this for a moment and just kind of center yourself then when you're ready you're gonna bring one knee up in the foot up as close as you can to your buttocks there's some discussion about how far the foot should be from the other like I was always try to have it one hands distance away but some people will actually bring the foot right in to their other light so you decide which one works best for you again there's no yoga police around here to come and check you out so you you decide what you want to do now the way you practice this pose is by taking your opposite arm on the outside of that leg and then wrapping the arm around taking the other hand and grabbing or clasping hands now as you can probably see in the video I am NOT able to do this pose I'm not that flexible in my shoulders anymore when I first started practicing Ashtanga it took me about a year and then I was able to finally do the bind but as life happens my shoulders have kind of tightened up a little bit so we have our friend the strap so we're going to have the strap on standby okay now you're gonna take the first way to practice this is by taking the opposite arm on the outside of that knee and then lifting up as high as you can and then twisting it's very good to stay here for 30 seconds to a minute the longer you can stay here the more this digestive fire starts to become stronger at the navel Center notice my other foot the other foot has a lot of attention and detail placed in it I'm pressing the heel firmly away as I'm doing this posture and my leg bone is pressing down into the floor now if you want to you can try using the strap here so I'm going to take my hand around and I'm going to take the other hand around but I'm also going to have a strap on hand here so let's see how this goes I'm gonna take my elbow around I'm going to deepen the twist as much as I can and then I'm going to take the strap the hand and see what I can do here so that's about as far as I can go it's nice so when you're doing this at home again remember to try and practice this for about a minute and they can tell you right now that I can feel a lot of energy and a lot of movement happening in my navel Center whenever you finish doing your twist posts or Mirchi asana you want to come back and sit in dandasana this is really important twisting has the potential to release so much energy in your body and there's a saint's earlier that twist creates such a fire at the navel center that it moves prana upwards so see if you can start to feel that energy moving up your spine by coming and sitting with a straight back into an asana and that's how you practice Mirchi asana see no must be everything