Marici-asana

Description

Marici-asana: Asana

Asana Type

Forward Bend

Pramana

Āpta Pramāṇa - आप्त प्रमाण

Apta Pramana Source

Yoga-rahasya of Srinatha-muni-I.51.II.17

Original Verse

"उत्तानपादं क्रौञ्चं च मरीचिं वीरभद्रकम् । नटराजं त्रिकोणं च सुप्ताङ्गष्ठप्रसारणे ॥"

Transliteration

"uttānapādaṃ krauñcaṃ ca marīciṃ vīrabhadrakam । naṭarājaṃ trikoṇaṃ ca suptāṅgaṣṭhaprasāraṇe ॥"

Translation

"Uttanapadasana, Krauncasana, Maricyasana, Virabhadrasana, Natarajasana, Trikonasana, Supta padangusthasana and Supta prasarita padangustasana."

Steps/Technique

1. Sit with legs extended.

2. Bend the right leg and place the right foot close to the groin. Keep the knee raised.

3. Lean forward so that the right arm can surround the raised knee and hold hands at the back.

4. Bend the upper body forward.

5. Touch the head to the knee of the extended leg.

Atma Pramana Benefits

Stretches, opens the hamstring, groin, shoulder and back muscles. Strengthens the abdominals and back. Increases gastric fire and stimulates the digestive processes.

Sakshi Pramana Benefits

Opening in the chest/shoulders, expansion in the lungs

Simple sketch

Marici-Asana (YRah N I.51,II.17).png