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Marichyasana C & D

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Thank you for the great advice on accomplishing

Marichyasana A and B, but my problem is specifically C & D. A

lot has to do with the very limited range of motion I

have in my back (which has slowly improved since

starting Astanga almost a year ago). I am slowly working

towards these postures by pushing my upper arm into the

outside of the opposite leg while twisting and slowing

trying to work my upper arm further and further down as

I twist (does this make sense). This is just to

accomplish C. I cannot even get my arm to twist around my

leg and go back without the assistance of my teacher

who then literally holds me in this position for the

five breaths (or I should say as I TRY to breathe

which is extremely difficult). I realize some of you

are of the school that I obviously am not ready for

this posture and should skip it altogether; however my

teacher believes in adjusting as needed for the posture

as you learn it (which I'm thankful for). I just

wanted to know if anyone had any other ideas on working

towards these two postures. <br><br>Thanks for your

input.<br><br>Namaste<br>M

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I found that the key to D (and C) is the

placement of the upright knee.<br><br>So maybe try this:

put your left foot in ardha baddha, and raise your

knee on the right. From there, do a bit of "cheating"

with that right knee -- don't keep it sticking

straight up towards the ceiling (you'll just make things

very hard on yourself), but angle that knee as much as

you can toward your left. To help with this, you'll

slide your right foot outward away from your hips a bit

in order to get as much of a leftward angle to your

right leg as you can.<br><br>From there, do a bit of

flexing of that right knee toward the left. Initiatlly

that's where you'll be stretching in order to get into

the posture.<br><br>Steady from there and with much

concentration, start reaching out around that right leg, inch by

inch if necessary. You may need someone to help pull

that arm to where you can get your armpit on or around

your right knee -- that's the goal.<br><br>From there

bend your forearm around (even by using your other

hand to help), reach around and you've got

it.<br><br>All else being equal, accomplishing D has more to do

with technique and attitude than raw flexibility.

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I just finished a 7 day teacher's training with

David Swenson (which I found is well worth the time &

money) and one of the oodles of things I learned was an

approach to the Marichyasanas I didn't know about so

thought I'd share since it's amazingly

relevant.<br><br>For Marich A I'd always thought you needed to have

your sitting bones on the floor but I discovered (and

now see in photos) that lifting the bent knee sit

bone(top of femur) gets me way more forward and into the

posture<br><br>For Marich C I found out that you're meant to have

both sit bones on the ground but if it helps you get

into the posture try lifting one side as long as you

listen to your knees, breathe and don't force anything.

Over time work towards getting the sitting bones back

on the floor.<br><br>For B & D be extraordinarily

careful with everything to avoid being a new member of

the knee injury club I hear is forming.<br><br>Thanks

to everyone for all the input into the discussion, I

find it really valuable.<br><br>Cheers!

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