Marichyasana is a series of postures incorporating forward bends and twisting with deep hip and groin opening that can provide massage for the internal organs and provide a deep stretch for the postural muscles in the lower torso. The pose is named after Marichi, one of the seven sons of Brahma, the creator deity in Hinduism. The name Marichi refers to a shining ray of light, or effulgence. The involvement of the fiery third chakra, Manipura, in the posture may explain this postures namesake.
Spinal rotation can be key in keeping back pain at bay, if it is done safely and carefully. This week we will work first to open up the spaces between the ribs, then focus on gentle spinal rotations, always done within comfortable range of motion. If you have a sensitive back or osteoporosis, be careful not to pull yourself aggressively into the postures, rely instead on the obliques, your criss-crossed abdominal muscles that enable rotation of the trunk.
One of my favorite series that has evolved over the years, Z-Pose Series might be just what you have been looking for as an antidote to sitting at your desk all day. You begin in an asymmetric seated position, one leg externally rotated and the other internally rotated. Then add simple repetitive movements such as Cat/Cow and other undulating pelvic and spinal movements that bring fluidity and awareness to the joints of the hips, sacroiliac and lumbar spine.
Hero's pose, or Virasana, is a common seated posture that may be difficult to sit in comfortably. It requires complete flexion of the knee as well as plantar flexion of the ankle. We will spend plenty of time stretching the hamstrings and quads as well as warming up the knee and ankle joints so that Virasana can become a joy rather than a chore.
I attend Cheryl's class regularly and feel that my practice has improved immensely over the past few years due to her expert coaching. Her teaching style is clear and compassionate and her previous experience in teaching adults is evident in her organized approach and easy to understand instructions. I also appreciate that Cheryl not only teaches us about how to correctly position ourselves, but also touches on many aspects of yoga philosophy, which in turn has deepened my personal practice and heightened my awareness of the connection between mind and body, breath and relaxation.