Twisting the Torso | Marichyasana C Variations | Ashtanga Yoga

Описание: Twist the spine, compress the internal organs and stretch! Easier said than done in this pose called Marichyasana A. In the video I’m demonstrating two possibilities for attaining the benefits of the pose.

Too often the emphasis is on binding the hands together behind the back even if it compromises the integrity of the spine and possibly the shoulder joint. Taking time to physically and mentally understand the actions of the pose will prove to be more beneficial in the long term.

I get it, we are all in such a rush (me included) and it’s so difficult to be patient, allow the body to evolve gradually to adapt to our demands. However, when we are ready to go into the subtler aspects of yoga, then we won’t need as strong physical sensations to go deeper.

Keep in mind that when we ‘wring’ something, it gets shorter. Therefore, when we are wringing out our torso the space between the pelvic floor and the top of the head will get shorter (i.e.: the spine). This is why we want to cultivate awareness – and first find as much space between the vertebrae to allow the discs enough room before twisting and over compressing the disc.

As for the shoulder joints, the movements are ‘internal rotations’, however we want to begin with ‘external rotation’ to balance over internally rotation which can put too much pressure on the rotator cuff tendons and acromioclavicular joints – possibly also the stretch of the medial shoulder blade area.

Raising mūla and uddīyāna bandhas can increase the compression of the internal organs for ‘cleansing’. Find stability, foundation and then move from there.

Twist, don’t shout 😇

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00:00 Introduction
00:10 Sit on a yoga block to help sit up straight
00:30 Start to wrap the arm without distorting the spine & shoulders