My Day 28 Yoga

Marichyasana Variation (Bent Elbow Spinal Twist)
         Marichi is the  name of a 'Sage' in Indian Mythology.Marichyasana is the  'Posture of Marichi'.We have different postures in this marichi.But for the beginner's this pose is only recommended.
         This twist is an important asana to strengthen the back.

                                                                               
Note:

• Make sure not to twist your spine too far.
• This is not recommended  for the people suffering with back pain.

  Procedure:

• Sit on the floor with both legs straight. 
• Bend your left leg towards your chest. 
• Wrap your right arm around the left knee, positioning the knee as shown in the video.
• Hold your hands tightly. Keep your back straight all throughout the pose.
• Release the pose slowly and come to the normal position.

                                                                       
Please follow the video for better understanding of the pose.
Benefits: 

• Stretches the shoulders, spine, and hamstrings  
• It tones and massages the abdominal area, especially liver, spleen, and intestines.  
• It also relieves lower back pain caused by muscular tension.

Alternative:
At initial stages it is very difficult to touch both the hands.On daily practise you can do this asana perfectly.If its difficult to clasp your hands then you can take the help of a napkin.