MARCHIYASANA III POSTURE

The word “marchiya” is derived from a Sanskrit word meaning “a ray of light” and “asana “meaning “posture” or “seat”.
STEPS TO BE FOLLOWED:
•Sit with your spine straight and legs stretched infront.
•Keep your legs together, your knees straight and toes pointing up towards the ceiling.
•Now bend your right knee and get your right foot closer to your hips.
•Cross your right hand infront of your shin bone and get it behind.
•Take your left hand from behind and hold your left wrist with your right hand.
•Twist towards to your right and turn your head to your right and look at the wall behind.
•Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
•Now slowly come back to the center, release your hands , stretch your right leg and relax.
•Repeat it on the opposite side.
BENEFITS:
•It helps in stretching the spine, shoulders.
•It helps in opening the chest.
•It helps in calming the brain.
•It helps in improving digestion.
•It helps in stimulating abdominal organs.
CONTRA-INDICATIONS:
•Asthma, Diarrhoea, Knee injuries, Frozen shoulder.
DISCLAIMER:- PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT