Asana / Marichyasana

This asana is dedicated to the Sage Marichi. His father was Brahma, creator of the universe, and his grandson was the Sun God Surya, the giver of life. We follow the indications of the book by B.K.S. Iyengar Yoga Iyengar, initiation Manual (Guardian). Performs: Raúl Torres, Professor of the international school of Yoga. Photos: Thor Castro.


Regular practice of this asana stretches throughout the body and rejuvenates it. Marichyasana increases our energy levels. The asana also massages and tones abdominal organs.

  1. In Dandasana sit on a folded blanket. Flex your right knee and pulling the right foot towards your own thigh, so that the right heel is in contact with the right buttock. Keep the toes directed forward and press the foot against the ground. Place the palms of your hands on the floor, next to the buttocks, with fingers facing forward. Make sure that the left leg is fully extended.
  2. Exhaling, it goes up the spine. Turning stem 90º to the right. It flexes the left arm and extends the left shoulder ahead against the right thigh. This arm extends from the armpit to the elbow (this is crucial for the final stretch). Don't let the left leg to tilt toward the left. The weight should not fall on the Palm of the right hand. It is placed on the knee arm (between the elbow and shoulder).
  3. Download the right ankle toward the floor and turned the trunk over to the right. Pushing the left armpit against the outside of the right knee. This will help you swing the torso more effectively. Make sure you turn from the waist and not the chest. Breathing out and surrounded the left arm of the right knee. Click with your right foot on the ground.
  4. Exhaling, separates the ground the Palm of the right hand. Place your right arm behind your back. Bend it and move it to the left hand. With the right hand grabs first fingers, then the Palm and finally the wrist of the left hand. It elevates the trunk and turned more to the right. Turn your head to the left and looks over his shoulder, hold position for 20-30 seconds, breathing rhythmically. It intensifies the stretch of the left leg.


  • Increases energy levels.
  • Tones and massages the abdominal organs.
  • It improves the functioning of the liver, spleen, pancreas, kidneys and intestines.
  • Reduce fat around the waist.
  • Relieves back pain
  • Relieves lower back pain.

Warning: Do not practise this posture with diarrhea or during a cold, with headache, migraine, sleeplessness or fatigue or during menstruation.

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By • May 14, 2013 • section: Asanas, Practice