Benefits of Marichyasana and How to Do it By Dr. Ankit Sankhe
By Dr. Ankit Sankhe +2 more
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By Dr. Ankit Sankhe +2 more
Table of Contents
Yoga is a traditional Indian way of life that involves using methods to achieve the highest level of consciousness. These methods include spiritual practices, diet, and asanas (meditation). Sage Twist Yoga Pose (Marichyasana), sometimes referred to as Marichi Yoga Pose, has beneficial effects on the spine and abdominal organs.
Marichyasana stretches the spine and shoulders, stimulates abdominal organs like the liver and kidneys, and aligns the sacroiliac joint (the joint that links your pelvis and lower spine) using the leverage of the arms and legs.2 It has four variations, namely Marichyasana I, II, III, IV.3
To begin any of the variations, you must stretch your legs out straight in front of you while you sit on the ground. Read along to understand how to do marichyasana and its variations.
To come out of the pose, you may release the hands, inhale and then move the head and trunk back to normal position and straighten the legs.3
As per a trial conducted on 75 women, a light form of exercise such as Marichyasana could improve sleep quality and improve insomnia prevalence. I belief no harm comes with trying and every woman should include this in her fitness regime.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
There are several interesting pieces of information about marichyasana that might be interesting to read some of them are as follows:
As per a study, older women who suffered from restless leg syndrome (RLS) experienced reduced sleep disturbances and stress. However, a larger controlled study is required to confirm these benefits. Meanwhile, Marichyasana could be beneficial to such women. It is better that any new exercise should be done under professional guidance.
Dr. Rajeev Singh, BAMS
Marichyasana, when practised with a combination of other yoga asanas, has been found beneficial in several studies.
Yoga asanas like marichyasana, which are regulated stretching poses, may enhance and support the pranayamas by strengthening the respiratory muscles, the diaphragm, and the upper abdominal muscles. In the past, research has shown that practicing yoga may increase lung function, respiratory muscle strength, and endurance in volunteers. A study by Kamalanathan et al. done in 2020 reported that yoga improves the lung capacity.1
Asthma and bronchitis are two chronic lung conditions that can harm the lungs. The combination of these asanas (postures such as marichyasana) and pranayama (the art of controlled breathing) might be used to improve asthma and bronchitis. However, there might be several complications in these conditions and they may need medical attention immediately.1
In their study, Guner and Inanici (2013) found that yoga therapy helped individuals with multiple sclerosis with their fatigue, balance, step length and walking speed. Further, some visible improvements were observed in hip extension, pelvic tilt (the positioning of the pelvis in relation to the body during movements) and ankle power, thus resulting in improvement of motor control. Future research with larger samples would be needed to establish this benefit of marichyasana.2
Dan Xu et. al. in 2022 studied yoga poses to see how they affected functional movement awareness patterns and to study the increase in core strength, joint flexibility, muscle endurance and body flexibility of collegiate athletes. Marichyasana and other asanas and meditation were included in the yoga intervention’s course material for this study. This yoga intervention resulted in substantial improvements in deep squats, shoulder mobility, trunk stability during pushups and rotatory stability, suggesting that this intervention also increased joint flexibility and core strength.4
A study conducted by Fishman (2009) studied the impact of yogasanas such as marichyasana on bones in people with osteoporosis (a medical condition in which the bones become brittle and fragile). It was found in the studies that yoga appears to be an effective way to build bone mineral density in elderly patients. They observed that patients with osteoporosis, after practising a combination of yoga exercises, were found to have improved bone mineral density and had lower instances of injuries. However, more studies with larger populations must be conducted to confirm the benefits of these asanas.5
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Avoid this pose if you have chronic spinal or back injuries. Do this only under the supervision of a trained yoga teacher.1
With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyze the risk factors and continue to practice marichyasana with precautions.
Marichyasana, or sage twist yoga pose, is a beneficial yoga pose as it stretches the spine and shoulders and stimulates abdominal organs like the liver and kidneys. It also aligns the joints using the leverage of the arms and legs. It can be practised in four variations. It may be used in combination with yoga therapies to help in conditions like osteoporosis, respiratory diseases and multiple sclerosis. This may, however be performed under the guidance of a trained yoga instructor to obtain maximum benefits.
Marichyasana or mariachi’s pose is practised in 4 variations which are also called marichyasana I, II, III and IV or Marichyasana ABCD.3,4
Some studies have shown the benefits of marichyasana for the elderly with osteoporosis. However, it is a difficult asana, and they may perform it under supervision only.5
Marichyasana is also known as marichi’s pose, mariachi yoga pose and sage twist yoga pose.1
Marichi’s yoga pose or marichyasana might pose a risk to people with spinal issues. Thus, people with chronic spinal or back injuries must avoid performing this asana.1
Marichyasana strengthens and stretches the spine, it may thus have beneficial effects on the spine as it may help relieve back tension.1,6
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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