Two poses for today are Noose and Dedicated to the sage Mariachi

Noose and Dedicated to the sage Mariachi

Noose Pose

The Noose pose, or Pasasana, is a twister. It challenges our faith in what the body can, and should, be able to do. The pose stretches and twists the upper body, and demands a stable foundation.

Our sense of balance is challenged when we have to squat and twist at the same time, not to mention hug the arms around the shins and the body.

Steps

1. Start by establishing a stable position with your feet. Stand in Tadasana with your feet together. Ground the feet and focus on having all the corners of the feet active. You can bring your weight from side to side to activate the feet and to find your central point.
2. Bend your knees and come to a squat, bringing your buttocks to your heels. If your heels are not touching the ground, you can place a blanket under the heels to give you a boost of support and stability.
3. Take your knees slightly towards the right, and with an exhale twist your torso towards the left. Your upper body stays touching the left thigh.
4. Bring your right arm up, and place it on the outer side of the left shin.
5. Turning your right palm towards the floor, wrap the arm around the shins.
6. Take your left arm, and bring it around your back, taking a hold of the right hand.
7. Twist your upper body further towards the left by using the right arm as support for your twist, turning your head towards the left.
8. Bring your shoulder blades towards the spine.
9. Stay for 3-4 breaths at first, and slowly release the twist with an exhale.

Benefits

• The Noose Pose is a great stretch for the spine.
• It relieves tension in the upper back and shoulders.
• The hips and ankles are strengthened due to the squatting position of the legs.
• The pose also improves digestion and elimination and increases blood circulation.

Dedicated to the Sage Mariachi

Pose Dedicated to the Sage Marichi I is a seated forward bend with a bind. The pose is named after Sage Marichi was one of the 10 original ‘wise men’ of yoga.

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.