Sage Twist (Marichyasana)
from http://www.abc-of-yoga.com/

The Sage Twist is an important Asana to strengthen the back. It tones and massages the abdominal area, especially liver, spleen, and intestines. It also relieves lower back pain caused by muscular tension.


Sage Twist Step 1

STEP 1: Sit on the floor with both legs straight in front of you.

Sage Twist Step 2

STEP 2: Bend your left leg towards your chest.

Sage Twist Step 3

STEP 3: Rotate your torso toward your left knee. Wrap your right arm around the left knee, positioning the knee in the crook of the right elbow.

Sage Twist Step 4

STEP 4: Clasp your hands. Keep your back straight all throughout the pose.


As a safety guideline, make sure not to twist your back too far or you may worsen any back pain you currently feel.