How to Achieve the Perfect Sage's Pose

Marichyasana or Sage's Pose is a helpful pose to improve flexibility in the spine and hip joints. With every exhale you are able to move deeper into the pose. 

Young woman doing yoga in the park in sage pose or seated spinal twist - Sage Pose - Seated Spinal TwistPose - Yoga - ILYNSI Yoga

(Front Side)

Young woman doing yoga in the park in sage pose or seated spinal twist - Sage Pose - Seated Spinal TwistPose - Yoga - ILYNSI Yoga

(Back Side Counter Twist) 

Benefits

  • Opens the hips, increases flexibility, contracts the liver and spleen, toning and detoxifying them opens the shoulders and movement range becomes wider
  • Aids digestion by detoxing the intestines
  • Contracts the abdomen which helps to shrink the waist

The Pose 

  • Bring the knees into a cross legged position
  • Position the right foot over the left leg with the sole of your right foot on the floor beside your left knee
  • Keep your left leg close to your pelvis
  • Place your right hand on the floor behind your right hip, fingers pointing back Inhale, lift your left arm toward the ceiling
  • Exhale, twist from your spine to bring your left elbow to the outside of your right knee If comfortable, wrap the right arm under the right knee and take hold of the left wrist in a bind
  • Keep relaxing the shoulders and use the left arm to straighten the lower back Inhale twist to the front
  • Exhale counter twist to the left Repeat on the right 

Breaths: Hold for 3-5 breaths continuing to twist on the exhale

Avoid

  • Back issues,
  • Twisting your neck into an uncomfortable position
  • Allowing your extended leg to turn out

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