(mar-ee-chee-AHS-anna)Marichi=literallymeansarayoflight(ofthesunormoon).MarichiisthesonofBrahmaandchiefoftheMaruts(“shiningones”),thewar-likestormgods.He’soneoftheseven(sometimes10or12)seers(rishis)orlordsofcreation(prajapatis),whointuitively“see”anddeclarethedivinelawoftheuniverse(dharma).Marichiisthegreat-grandfatherofManu(“man,thinking,intelligent”),theVedicAdamandthe“father”ofhumanity.Marichi’sPose:Step-by-StepInstructionsStep1SitinDandanasa(StaffPose),thenbendyourrightkneeandputthefootonthefloor,withtheheelasclosetotherightsittingboneaspossible.Keeptheleftlegstrongandrotatedslightlyinward;groundtheheadofthethighboneintothefloor.Pressthebackoftheleftheelandthebaseofthebigtoeawayfromthepelvis.Alsopresstheinnerrightfootactivelyintothefloor,butsoftentheinnerrightgrointoreceivethepubisasyoutwist.Groundingthestraight-legthighandbent-kneefootwillhelpyoulengthenyourspine,whichisalwaysthefirstprerequisiteofasuccessfultwist.Watch+Learn: Marichi’sPoseStep2Withanexhalation,rotateyourtorsototherightandwrapyourleftarmaroundtherightthigh.Holdtheouterthighwithyourlefthand,thenpullthethighupasyoureleasetherighthiptowardthefloor.Pressyourrightfingertipsontothefloorjustbehindyourpelvistoliftthetorsoslightlyupandforward.Seealso BuildCoreStrengthforEightAnglePoseStep3Remembertokeepyourstraightlegandbent-kneefootgrounded.Sinktheinnerrightgroindeeperintothepelvis,thenlengthenyourfrontbellyupoutofthegroinalongtheinnerrightthigh.Continuelengtheningthespinewitheachinhalation,andtwistalittlemorewitheachexhalation.Hugthethightoyourbelly,thenleanbackagainstyourshoulderbladesintoanupper-backbackbend.Gentlyturnyourheadtotherighttocompletethetwistinyourcervicalspine.More TwistPosesStep4Stayintheposefor30secondsto1minute.Thenreleasewithanexhalation,reversethelegsandtwisttotheleftforanequallengthoftime.GOBACKTOA-ZPOSEFINDERPoseInformationSanskritNameMarichyasanaIIIPoseLevel1ContraindicationsandCautionsSeriousbackorspineinjury:Performthisposeonlywiththesupervisionofanexperiencedteacher.Alsoavoid