YOGA INFORMATION ARTICLES

Yoga Exercise - Sage Twist (Marichyasana)

The Sage Twist is an important Asana to strengthen the back. It tones and massages the abdominal area, especially liver, spleen, and intestines. It also relieves lower back pain caused by muscular tension.

	STEP 1: Sit on the floor with both legs straight in front of you.
	STEP 2: Bend your left leg towards your chest.
	STEP 3: Rotate your torso toward your left knee. Wrap your right arm around the left knee, positioning the knee in the crook of the right elbow.
	STEP 4: Clasp your hands. Keep your back straight all throughout the pose.

As a safety guideline, make sure not to twist your back too far or you may worsen any back pain you currently feel.

ARTICLE COMMENTS

Thursday 21st February 2008 at 5:29:19 PM


shneor
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Hi, In the illustration of Step 3 of the Sage Twist, it appears that the left arm is being wrapped around the left leg, while the text sayt 6that the right arm should be warpped around the left leg. Which is correect? Thx, Shneor

Monday 24th March 2008 at 2:10:26 PM


gratefulb
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shneor posted the following on Thursday 21st February 2008
Hi, In the illustration of Step 3 of the Sage Twist, it appears that the left arm is being wrapped around the left leg, while the text sayt 6that the right arm should be warpped around the left leg. Which is correect? Thx, Shneor

it's actually your left arm (yes the instructions for step 3 are incorrect, the illustration is right). It wraps around the inside of your left leg, then reach towards your back to clasp your right hand behind your back. You do not need to be able to clasps hands though to do this pose. Start with what is comfortable =)

Tuesday 25th March 2008 at 8:10:10 PM


KC
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Well, if you look at the animation closely, it's the right arm that is wrapped around the left knee... so the text in step 3 is correct.

Tuesday 25th March 2008 at 9:17:37 PM


gratefulb
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KC posted the following on Tuesday 25th March 2008
Well, if you look at the animation closely, it's the right arm that is wrapped around the left knee... so the text in step 3 is correct.

yeah, your right if you watch the animation (it's quick though) and the illustration is hard to tell. But the way I described it is how my instructors have always demonstrated in class. I suppose there can be variations to the pose depending on who has taught who. Twisting the opposite way (as the animation shows) would offer a deeper stretch, however with my lower back injury I will stick with what I am already doing.

Wednesday 26th March 2008 at 12:47:01 AM


KC
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True... there can be several variations for each yoga pose. I agree with what you have said before - start with what is comfortable. It is important to listen to your body.

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