Marichyasana A & B

[Guest guest]

A few things can help you get deeper<br><br>1. If

you are doing the right side (ie your right knee is

up)<br>Use your left hand on your right ankle to pull your

chest and armpit as low as possible, before wrapping

your right arm back. Lift the right wrist as high as

possible when you bind.<br><br>If you are doing A - keep

the heel of the straight leg flexed and the quad

contracted. If you are doing B, much of the resistance is

caused by not allowing the heel to sink into the

abdomen. Keep the belly soft and let the heel sink in -

this gives internal massage to the organs, which is

the goal of the posture - not getting your head to

the floor!<br><br>2. You can straighten both arms

lifting them away from the back and use them as a lever

to push your chest down.<br><br>3. If you can touch

the top of your head to your knee. Next extend

forward, touch your nose, then your chin.<br><br>4. Use

the breath mindfully - as you inhale extend the chest

and and trunk forward. As you exhale - relax and fold

towards the floor.<br><br>If you are making alot of

effort - your breath will be tense - so will your body.

Remember to try to relax - that is where the flexibility

will come from - a release of tension which

accompanies the exhale.

[Guest guest]

namaste, i appreciate the guidance. i think part

of my difficulty is not getting enough practice at

trying the posture. the places nearby where "ashtanga"

classes are offered are at a gym. there's a wide variety

of experience in the students who attend a given

class so a true first series is never done. some of the

sitting postures, especially the more difficult ones, are

left out. it's hard to get better at a posture when

you don't practice it. i just have a hard time

maintaining the intensity looking at a video