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Pose of the Week: Revolved M Sage

REVOLVED M SAGE 1 CLASP WRIST
(parivrtta marichyasana 1)

SHAPE PREP
(from staff pose)
Move hands back one foot.
Bend left knee, bring heel in front of left hip, point knee up.
Bring left ankle against inner thigh. Slide hips forward, bring left heel to left hip.
Lift left arm up, curve low back in (more doable: sit up on block).
Place left shoulder or elbow against inner left knee. Bend elbow.
Bring left thigh, left ribcage together.
Twist to right.
Stay here or hold outer edge of right foot with left hand.
Stay here or wrap left arm around left leg, place back of wrist just above hip.

SHAPE POSE
Clasp wrist with hand (more doable clasp hands or use strap to bind).
Stay here or straighten right arm, place palm flat on floor.
Look over front/back shoulder.

SAFETY PREP
Straight leg: tone thigh, tighten kneecap, firm hamstrings, press thigh down.

SAFETY POSE
Squeeze shoulders towards spine.
Tone, turn abdomen to right.

REFINEMENT POSE
Lift low back, chest. Stretch spine.

Repeat on the second side.

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