Marichyasana III   
  • Beginner's Tip:
    • It's often difficult for beginners to sit upright after bending the knee as described in step 1. The pelvis tends to sink backward, which rounds the back and could cause back pain. To offset this probli and keep the pelvis in a neutral position, sit on a thickly folded blanket or bolster.
  • Modifications and props:
    • Sometimes it's difficult to get the torso to move into an upright position in this pose, which makes the twist more difficult. Set up the pose with your back about a foot away from a wall. Then after you've twisted, press the free hand against the wall and push your torso up and forward.
  • Deepen the pose:
    • The full version of this pose is appropriate only for experienced students. Perform step 1. Exhale and twist the torso to the right, and press your right hand on the floor just behind your pelvis. Swing the back of the left shoulder to the outside of the right knee, keeping the left side of the torso snug against the inside of the right thigh. Reach the left arm forward, toward the right foot; then with an exhalation, sweep the arm around the leg and notch the right shin in the crook of the left elbow. Bring the back of the left hand to the outside of the left hip. Finally with another exhalation, complete the twist by swinging your right arm around the back and clasp the right wrist in your left hand (or have a strap handy to use if the two hands don't reach). Stay for an equal length of time on both sides, from 30 seconds to 1 minute.
  • Info
    • Marichi = literally means a ray of light (of the sun or moon). Marichi is the son of Brahma and chief of the Maruts ("shining ones"), the war-like storm gods. He's one of the seven (sometimes 10 or 12) seers (rishis) or lords of creation (prajapatis), who intuitively "see" and declare the divine law of the universe (dharma). Marichi is the great-grandfather of Manu ("man, thinking, intelligent"), the Vedic Adam and the "father" of humanity.
  • Benefits:
    • Massages abdominal organs, including the liver and kidneys
    • Stretches the shoulders
    • Stimulates the brain
    • Relieves mild backache and hip pain
    • Strengthens and stretches the spine .
  • Therapeutic Applications:
    • Stress.
  • Contraindications and Cautions:
    • Constipation.
    • Digestive problems .
    • Asthma
    • Fatigue
    • Lower backache .
    • Fatigue
    • Insomnia
                   
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