Yoga Pose of the Day ~ Marichyasana I, Great Sage Pose

Marichyasana I

Great Sage Pose

Marihyasana I turns the body in the opposite direction of Marichyasana III. It involves the upper body turning inward, while the lower body turns outward. This means that muscles with a turning capacity can be activated to deepen and refine the pose. These include the rotator cuff, the rotators of the hip, and the inner and out hamstrings.

 Synergizing/Activating

1. The pectoralis major of the chest and subscapularis muscle under the shoulder blade turn the shoulders inward and stretch the infraspinatus and teres minor.
2. The triceps muscles work to straighten the elbows, thus deepening the torso flexing forward.
3. The deep external rotators of the bent-leg hip turn the thigh bone outward, while the gluteus medius and tensor fascia lata press the knee into the arm.
4. The inner hamstrings of the bent leg rotate the tibia inward. The net effect of this action turns the hip outward, in a direction opposite to the torso.
5. The psoas, pectineus, rectus femoris, and Sartorius of the straight leg glex the hip.
6. On the straight leg, the quadriceps contract to straighten the knee.
7. Theperoneus longus and brevis muscles turn the ankle of the straight leg slightly outward.
8. The obliques (located toward the side of the abdomen) are activated to increase the turn.
9. The quadratus lumborum and erector spinae arch the back slightly.

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