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Bend. Don’t Break.

Movements such as backbends and twists help to keep the spine strong and flexible in all directions.



Ashtanga ABCs Day 20 {Bend. Don’t Break.}


Challenge Pose: Marichyasana C

I bend so I don’t break. Spinal mobility is an important factor to maintaining overall health. Changes in the spine can be detected even in the 20s and 30s. Movements such as backbends and twists help to keep the spine and hips strong and flexible in all directions. Twists like Marichyasana C can also help stimulate the internal organs and help with digestion and the elimination of toxins.


Marichyasana C is a seated bound twist that helps to mobilize the spine and hips.


While some people can easily slip into this bind, for the vast majority, first attempt of this posture is a struggle. The internal rotation of the arm, trying to keep the foot down, and attempting to twist at the same time is like a new version of pat your head and rub your belly.


In an attempt to get it, there can be a tendency to use too much force. To try to use the arms to force the spine to move. However, this is a pose that invites you be kind to yourself and to listen to your body. Rather than using external force to twist your body, try to use the arm simply as a stabilizer and with every exhalation focus on the muscles that are doing the twisting. With every inhale lengthen, with every exhale twist more from the inside.


Two variations of Marichyasana C
Two variations of Marichyasana C

Image by Matt Flores
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