Two poses for today are Mariachi’s twist and Dedicated to Sage Mariachi

Mariachi’s twist and Dedicated to Sage Mariachi Poses

Marichi’s Pose

Marichi’s Pose is a fantastic stretch for the shoulder since it creates traction in the shoulder joint. You can either fold forward or twist back to deepen the shoulder opening

Steps

• Sit in Dandasana with your spine straight and legs stretched out, feet touching each other, and toes pointing upwards.
• Bend your right knee and place your feet close to the left knee.
• Take your right arm behind and place it close to the backside, on the mat. Using its support, straighten your spine.
• Breathe in and bring your left arm up. Now exhale, rotate your upper body to the right and bring your left arm to the outside of the right thigh. Wrap it around the right leg and place it on your back.
• Swing your right arm around the back, and clasp the fingers/ wrist of the left hand.
• Twist towards right and look over the right shoulder.
• Hold the posture and take 5-10 deep breaths.
• With each inhalation, you can lengthen the spine, and with each exhalation, you can twist a little more.
• Release the posture and repeat the same on the left side.

Benefits

• Lengthens the spine making it strong and flexible.
• Strengthen the muscles in the back region.
• Improves posture and opens the shoulders.
• Stimulates the organs in the abdominal region and improves digestion.

Dedicated to Sage Mariachi

Steps

• Start in Dandasana / Staff Pose.
• Bend your left knee bringing your heel close into your left sitting bone, foot flat on the floor with the knee pointing up. Keep a space between your left foot and right thigh.
• Keep the right leg straight and active by engaging the thigh muscles and pointing your toes up to the ceiling.
• Inhale, reach your left arm up, create length in the spine and ground your sitting bones.
• Fold forward as you exhale reaching your left arm forward on the inside of your left thigh.
• Internally rotate your shoulder by turning your palm away from you. Bend your elbow and wrap your arm around your bent leg bringing the back of the hand to the side of the thigh or the hip.
• Wrap your right arm behind your back bringing your hands towards each other, taking hold of the left hand or wrist if they reach.
• Fold further forward as you exhale, keeping the lower belly engaged and the right leg active, toes pointing up.

Benefits

• Increases flexibility in the back, shoulders, and hamstrings.
• Stimulates the abdominal organs.
• Improves digestion.