Marichyasana is named after the sage Marichi. The word Marichi literally means a ray of light. In Hindu mythology, Marichi was the son of Brahma and chief of the Maruts (also called vayu or wind-gods). He’s one of the seven (sometimes 10 or 12) sages (rishis) or lords of creation (prajapatis), who intuitively "see" and determine the divine law of the universe (dharma).
Benefits: Twists are important asanas for spinal health; they keep the spine flexible and bring fresh blood supply to the spinal nerves. Twisting also has an effect on the abdominals, alternately stretching and contracting as you twist one way and then the other. Spinal twisting enhances prana flow all around the abdomen, nourishing the pancreas, kidneys, stomach, small intestines, liver, and gall bladder while compressing and squeezing out excess flatulence that becomes trapped and uncomfortable in the body. Twisting should take place in the thoracic spine (where the ribs attach to the spine).
How to: Starting with your legs straight in front of you, bend your right knee so it’s flat on the floor close to your body. Sitting tall, place your right hand behind you to support you. As you exhale, twist to bring your left elbow across your body so it hooks on the outside of your right knee. If your elbow doesn’t reach, you can bring your arm across your shin and grasp your thigh with your left hand. Remember to keep pressing your right foot down into the earth, and sit tall with your spine straight and shoulders down. Stay here for five deep breaths then repeat other side (Sometimes breathing is difficult in twisting postures because the abdomen is compressed, as your flexibility increases and your abdomen twists clear of your thigh the breath will come easier).
Twists are a great way to wring out the internal organs, however, if you feel any pain in your knees, sit on a yoga block or bolster or move out of the pose. Also, pregnant women should always use caution or avoid twists altogether
Going to a yoga class at a studio can definitely get you in a calm mood, but sometimes a class just isn't possible. Fortunately, you can always practice yoga at home as long as you have the proper precautions in place. If you're not going to a yoga class, it's no excuse for skipping a yoga practice altogether. You can easily set up your home to get the same benefits of going to a yoga studio.
Home vs. Class
While you might not get the benefit of a trained yoga instructor at home, you can still practice yoga on your own. Some of the differences include the lack of a yoga teacher to walk you through the technique and posture of a given pose, as well as some of the mood-setting atmosphere benefits you get at a studio, like darker lighting, quiet and more space to stretch. However, there's nothing stopping you from getting the same benefits you get at a studio through home practice; self-led yoga practice is better than none at all.
There are some great benefits to practicing yoga at home, especially when it comes to the convenience of unrolling your mat in your home for a quick session. It's cheaper and quicker than going to a studio, even if you miss out on having a teacher walk you through each pose. And, since you're in control of the time, style of yoga, mood and atmosphere of your home, you can tailor each to your own specific needs and preferences.
Setting the Mood
One way to make a home practice more beneficial is to set the mood more like the quiet, peaceful setting of a yoga studio. Dimming the lights, using soft music and eliminating distractions can go a long way in setting aside special time to practice. If your phone is ringing, TV blaring and kids are interrupting you, you might not get in the right frame of mind for calming, beneficial yoga. Seek a space in your home that is quiet and gives you enough room to move freely.
Practicing on your own at home is great as long as you have a solid foundation and knowledge of the poses you practice. Trying a new pose at home can be difficult without a teacher to ensure you have correct posture and alignment. If you do want to try something new, try some online yoga or an app that you can use on your tablet or mobile phone; not only do you get instruction, but also a wide variety of teachers and teaching styles. Remember when you practice self-led poses you know how to execute properly to ensure you stay safe in your home practice.
Want more tips on creating a daily home practice? Check out my previous article on how to make yoga a daily routine.
Yoga is a mind-body practice, a moving meditation, it involves an piece of spiritual awakening and self-understanding that goes beyond the physical activity on the yoga mat. Setting an intention can bring your yoga practice to a deeper level. An intention can guide your practice as you stretch through increasingly challenging asanas (poses). An intention can also help direct your actions and decisions off the yoga mat to help you make more sound decisions, feel calmer and have an overall peace of mind.
Often in a yoga class an instructor will invite students to silently set an intention for their practice. Even if you practice at home on your own, you can still take a moment to set your focus during practice, as well as in your life. An intention can be a simple word you dedicate your practice to that represents a value you'd like to bring into your life. For example, love, trust, openness, compassion, truth or tenderness. Powerful intentions directly address feelings you'd like to modify. Feeling weak? Set strength as your intention. Feeling unsure? Go with belief.
To be fully effective, intentions are not a once-uttered wonder. During your practice, perhaps during your most challenging pose (Wheel or Shoulderstand) remember that intention, whether it be strength or belief in your abilities, and allow it to guide you through the posture. In the same way, when you are having difficult times in life, once your intention is set you'll be able to use it when you need it; to guide your decisions and actions and base them on your values. Intentions can keep you grounded so that you can connect with your true self, no matter what comes your way.
Intention vs. Goal
What really sets an intention apart from a goal is how an intention comes from a place of presence while a goal is a future plan of the mind. An intention represents your authenticity in the current moment and stays with you for as long as you need it. A goal, however, you have to use your mind to create images of what you want your future state of being to look like, which may or may not be a reflection of your authentic self/truth. While you may work hard to achieve certain goals, achieving them won’t necessarily keep you content or satisfied for very long afterward if you didn’t set an intention first.
Another way to look at intention in the setting of yoga practice is to ask yourself why you practice daily. What were you hoping to achieve? If you answer these questions with an open mind and heart, you will find your intention. When you begin to understand what you are seeking from your yoga practice, you can see how to direct energies and actions. Your intentions may change over time as you grow. Take the time to listen, and you will always discover your intention.
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