 Marichi
is the great-grandfather of Manu ("man, thinking,
intelligent"), the Vedic Adam, and the "father"
of humanity.
(mar-ee-chee-AHS-anna)
Marichi = literally a ray of light.
Step by Step
Sit in Dandasana (Staff Pose). Bend your left knee
and place the foot on the floor, with the heel as
close to the left sitting bone as possible. Keep the
right leg strong and rotated slightly inward, grounding
the head of the thighbone into the floor. Press the
back of the right heel and the base of the big toe
away from the pelvis. Make sure the inner left thigh
presses firmly against the left side of the torso.
As a preparation for the full pose, twist your torso
to the right and press the back of the left shoulder
against the inside of the left knee. Use this leverage
to lengthen the left side of the torso along the thigh.
Then gently unwind and face forward.
Reach your left arm forward and rotate it inwardly,
so the thumb points to the floor and the palm faces
out to the left. As you reach the left arm forward,
lengthen your torso forward and snuggle the left shin
into the armpit. Then on an exhalation, sweep the
forearm around the outside of the leg. The left hand
will press against the outside of the left thigh or
buttock.
With another exhalation, sweep the right arm around
behind your back. Clasp the right wrist in the left
hand. Exhale and extend your torso forward from the
groins, keeping the lower belly long. Lower the front
torso as closely as possible to the right leg. Be
sure the shoulders don't scrunch up into the ears;
draw the shoulders blades actively down your back.
Stay in position for 30 seconds to a minute, then
come up as you inhale. Repeat on the other side for
the same length of time.
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