Twisting And Binding In Marichyasana C

Transcript

hi guys and welcome to today's video we're gonna look at a pose that a lot of people ask me about and it's called the marichyasana sea it's a twisting posture from the ashtanga primary sequence so we're going to start seated very easy seated posture of course you can use some um ledge for under your seat like blanket something that's not too high like maybe block don't use a block but use something that's kind of thin but just you know casually your body you want to have a nice long spine and we have the seated postures coming after the standing posture so if you go for the spurs just make sure you've warmed up and that you've done some of the standing postures at least and then moving into the seated so we're gonna do it on the right side first so you want to bring the right knee into your body have some distance between your foot and your other leg yes you don't want the foot to be close to your leg or too far away from your leg just some distance small distance and then flexing that extended leg is always engaged in a stronger so it was not exactly relaxing into it is still engaging even though it's a twist so here right hand comes behind you close to your spine it's kind of acting like your second spine so there's always weight into the hand that's behind you on the mat to support your body right you can bring this knee in towards you more we can keep it neutral and just don't take it out um too much so keeping your throat or bring it in bring it in is fine nothing's gonna happen there yeah or just keep it neutral so here you can hug the right knee in so left hand right knee as we're twisting so you can hang the right knee in deeper in the lengthen as you exhale gently draw the billion so at the end of your exhale you draw the belly in any way right when you exhale and we slowly twist looking over the right shoulder five breaths this is one variation of course you can you can control your twist and you can control your body and how far you want to twist how deep you want to make your twist so it doesn't have to be too deep it can be just as much as here of course if you want to go deeper making sure the sacrum stable uh as much as you can keep it stable you want to go a little bit deeper so hanging the knee is quite nice you want to go a little bit deeper reaching the left arm up and then when you exhale hook the left elbow outside the right knee keeping that leg there straight leg still engaged we slowly breathe in like so we look over the right shoulder five breaths yes now with mauritius on the sea there's a bind now these are two variations that you can do um that are usually quite accessible to most people um same thing let's do on the left side on the left side same thing so we always measure extending and engaging the other leg maybe bringing the knee in the left hinge and the left hand is behind me either hugging the knee exhale you twist or using the breath always inhale let it grow exhale to twist or if you want to um twist less inhale to grow exhale to stay yeah then again you're to hook the elbow so right elbow outside the left knee if you want to bind the first thing you have to do is you're going to allow the knee to come in so using that elbow if your elbow your foot or your upper arm is already there sending the knee and no then you have to extend the right arm forward we turn the hand so the center is facing down and then i want to bend that elbow and wrap my hand on the inner knee into the inner knee to just show you on the other side so i'm here twisting extending the arm my thumb is facing down and wrapping the hand into the belly almost then you have to find your balance and ascending the weight forward slightly to bring the other hand in for you to find a bind it's really hard of course you can use something like a strap here or you can just stay with a hand on the mat and just breathe there yeah that's it very slowly when you're coming out of the pose take it really slowly extend the leg shake out the knees do the other side and go for a harmony us in between and that's it yes so nice and easy always um being mindful of your breath of your body in this space how you feel how you breathe on the exhale we draw the billions we find that odianabanda the naval lock and as you exhale you want to twist a little bit more again if you don't want to twist more just finding that easy version of the twist or easier version of the twist if you want to bind the main thing is to bring the knee into your chest extend the arm turn the hand down the thumb is facing down and then wrap it so the shoulder will come in yeah and that's fine you don't have to keep your shoulders down or push them back just listen to your body see if it works and again as usual any questions let me know thank you so much for joining me for this one