This bound seated pose offers a great stretch for the spine and hamstrings. Learn more about Saint Marichya Pose below…

Saint Marichya Pose (Maricyasana) – also known as Spinal Twist In Sitting Pose, or Pose Dedicated to the Sage Marichi – is a unique intermediate-level seated bound pose.

This pose provides a great stretch for the back, arms, shoulders, and hamstrings. It is also thought to stimulate the abdominal organs, improve digestion, and relieve stress. This pose is designed to help detoxify the body and mind, and there are several variations of the pose, each of which are meant to open various energy centers or chakras throughout the body.

To modify the pose, you may sit on a cushion, or place a small pillow or folded blanket under your extended thigh to help the hamstrings relax and release.

How to do Saint Marichya Pose, according to YogiTimes.com:

Step-1: Inhale, Dandasana (start the pose seated with your legs in front)

Step-2: Exhale, Bend your right knee and place your foot flat on the floor just beside the left thigh.

Step-3: Inhale, Raise your right arm. On your exhale wrap your arm around your right leg. Reach for your lower back and grab your left wrist.

Step-4: Inhale, look straight forward and stretch your spine up.

Step-5: Exhale, gently bend your hips and touch your shin bone with your forehead or chin. Hold and breathe comfortably.

Step-6: Inhale, slowly raise your head and straighten your spine.

Step-7: Exhale, release your arms.

Step-8: Inhale, straighten your right leg and sit in Sithila Dandasana (relaxed sitting)