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Marichyasana 3 Step By Step Tutorial, Benefits and Precautions for Beginners.

The third of four poses devoted to the Sage Marichi is Marichyasana 3. The seated twist stretches the back, ribs, and shoulders extensively. It also helps to maintain your intervertebral disks (those jelly-filled “doughnuts” between your vertebrae) pliably.

The three lower chakras—Muladhara (root chakra), Svadhisthana (sacral chakra), and Manipura (solar plexus chakra)—are activated in Marichyasana III to build a sense of security, stability, and self-confidence.

If twisting in Marichyasana 3 is tough for you, don’t force it. To allow your spine to properly stretch, keep your pelvis in a neutral position. Twist evenly across your spine, starting with the sacrum, to avoid hurting your lower back. Keep your stomach soft. The belly, like a dishtowel, shortens and thickens when twisted, and this can hinder the spine from properly stretching and twisting.

How To Do The Marichyasana 3

1. Begin in Dandasana (Staff pose), with both legs extended in front of you and feet flexed, toes pointed up to the ceiling.
2. Extend up through your spine while grounding down through your sit bones.
3. Bend your right knee and draw your foot in close to your buttocks, maintaining your left thigh and right foot separated by about a foot.
4. Make sure your foot is still contracted as you internally twist your left thigh.
5. Inhale and raise your left arm, lengthening your spine even more.
6. Exhale and begin twisting towards your right leg from the base of your spine. To start the movement from the midback rather than the lumbar spine, shuffle your outstretched leg forward a few inches.
7. Either hug your knee or hook your left elbow to the outside of your right knee with your outstretched arm. Bring your right hand to the floor behind you. If you’d want to work towards an arm bind in this posture, ask your yoga teacher.
8. Extend up into the spine on the next inhale, then exhale and twist a little more. Rep this process a few more times until you’ve reached your long-term limit. Instead of pulling deeper into the position with physical force, use your breath as a tool to move with awareness.
9. Bring your head over your right shoulder if possible. This should be simple if you started the twist from the bottom up.

Step by step video tutorial: Marichyasana 3

Precautions

• Deep twists are not suggested during pregnancy, especially after the first trimester. You can twist in the other direction to avoid applying deep pressure on the abdominal-pelvic cavity if you want to conduct a less powerful twist and feel no bad effects when entering the position. With your right knee bent, twist gently to the left, bringing your left hand behind you and your right arm to the inner of your right leg.
• During menstruation, some women find deep twists unsettling.
• If you frequently experience pain or instability in your sacroiliac joint or lumbar spine, seated twists may exacerbate your symptoms by increasing pressure in these areas. Consult an expert yoga teacher to adapt this pose to your specific needs, or look for alternative pose that provide similar advantages.

Benefits Of The Marichyasana 3

1. Marichyasana 3 aids with mental relaxation.
2. Reduces stress and physical strain while also revitalizing the body.
3. Inner thighs are strengthened.
4. The hamstrings, spine, hips, and shoulders are all stretched.
5. Stimulates the organs of the abdomen.
6. Increases the width of the hip creases.
7. Marichyasana 3 relaxes the muscles in the back and neck.
8. The entire body is cleansed.
9. Marichyasana 3 aids in shoulder opening.
10. It relieves a slight backache.
11. Back and hip aches are relieved.
12. The muscles between the ribs are stretched.
13. It aids in the relief of muscular tension.
14. Improves the digestive and metabolic systems.
15. Marichyasana 3 energizes and revitalizes the entire body.
16. It slims the waist.
17. The liver, kidneys, spleen, stomach, pancreas, small intestines, and gallbladder are all massaged.

Modifications & Tips For Performing Marichyasana 3

• If keeping the spine vertical is difficult, sit approximately a foot in front of a wall and rest your right hand on the wall rather than the floor, twisting to keep your torso close to the bent leg.
• Instead of bringing your left elbow outside your right knee, embrace the knee close to your chest with your left arm as you twist.
• Adding the optional arm bound as the pose becomes more comfortable might assist produce a deeper twist. To bind the arms, bring the left arm to the outside of the right knee, then turn it so that the inside of the elbow bends in front of the left knee, and your hand reaches back toward the left hip. After that, your right hand reaches behind your back and grabs your left fingers or wrist (or a strap).
• Keep in mind that one of the key aims of this pose is to produce pressure in the abdomen, and the most powerful tool you have for increasing the intensity and efficacy of any forward bending or twisting pose is deep, diaphragmatic breathing. Imagine your spine lengthening as the pressure in your torso rises; as that pressure reduces, you might be able to twist a little more profoundly.

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