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Marichyasana (Marichi's Pose) For Low Back Pain

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Sitting for long hours and working continuously without any break will definitely give you a lower back pain. It is one of the most common problems which you would be hearing often, especially from the working group of people.

However, apart from this there are several other reasons as well which can give rise to lower back pain. It might be due to certain physical injuries, wear and tear of the muscles or due to ageing.

Also Read: Yoga Asana To Strengthen Knees And Ankles

Marichyasana (Marichi's Pose) For Low Back Pain

As soon as we get low back pain the first thing we do is look out for painkillers and pop in. The pain at that moment of time sometimes gets so unbearable, that the only thing in our mind would be to get relief from the pain as soon as possible.

Also Read: Yoga to Get Flat Tummy

These painkillers just provides temporary relief. But if you are looking out for a permanent solution then practising yoga would be the best way out. Of the several yoga asanas, Marichyasana also known as Marichi's Pose is known to have the best cure for low back pain.

The word Marichyasana is derived from the name of one of the sages - Mariachi. Marichi means a ray of light. Check out for the step-wise procedure to perform Marichyasana.

Step-by-step Procedure To Perform Marichyasana:

1. To start off this asana, you need to sit on a flat ground.

Marichyasana (Marichi's Pose) For Low Back Pain

2. Stretch your legs and keep your spine erect.

3. With your toes flat on the ground surface, bend one of your knee. The knee should be close to the chest.

4. The toes of your other leg should be upward facing.

5. Stretch your spine and twist on the other side from your waist.

6. The torso should be twisted on the other side.

Marichyasana (Marichi's Pose) For Low Back Pain

7. Take a deep breath and then the arms should be wrapped around the bent knees tightly.

8. Making your chest broad, the shoulder blades should be drawn towards each other.

9. For about a minute, remain in this position.

10 Repeat the same on the other side. Continue this for about 4-5 times.

Other Benefits Of Marichyasana:

Helps to stretch the spine and the back muscles.

Helps to stretch the shoulder muscles.

Helps to improve digestion.

Helps to ease constipation.

Helps to ease menstrual pain.

Helps to provide relief from fatigue.

Helps to calm the mind and provide relief from stress.


Those who have a back injury or have headache, migraine, hypertension should avoid performing this asana. It is always best to consult a trained yoga instructor and then practice.

Read more about: marichyasana, pain, backache, pills
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