Marichi’s Pose III

BENEFITS

• Stimulates the abdominal organs
• Tones the liver and spleen
• Stretches the spine and shoulders
• Relieves back and hip pain

CONTRAINDICATIONS

• Pregnancy
• Spine injury
• High or low blood pressure
• Migraine or headache
• Diarrhea

HOW TO

1. Begin sitting in Dandasana (Staff pose). Bend your left knee and place the sole of your left foot on the floor, close to the groin and against the right leg.
2. Exhale and rotate your torso to the left. Reach your right arm outside of your left thigh. Turn your palm to face behind you. Twist further so that your right shoulder is outside of your left knee.
3. Bend your right arm and bring your hand behind your back. Then exhale and reach your left arm behind you. Hold onto your fingers, hands, or wrists.
4. Exhale and twist further. Gaze toward your toes or over your left shoulder.
5. Stay in the pose for several breaths. Inhale and untwist. Change sides.

MODIFY OR REPLACE

Alternatives:

• Supta Matsyendrasana (Supine Spinal Twist)
• Ardha Matsyendrasana (Half Lord of the Fishes)

Modifications:

• Clasp your fingers behind your back rather than your hands or wrists.

SEQUENCING TIPS

Before:

• Dhanurasana (Bow pose)
• Paschimottanasana (Seated Forward Bend)
• Gomukhasana (Cow Face pose)

After:

• Parsva Bakasana (Side Crow pose)
• Astavakrasana (Eight-Angle pose)

TEACHING CUES

• Draw your shoulders away from your ears.
• Press the extended leg into the floor.
• Activate the extended leg.
• Flex the foot of the extended leg.
• Twist from your core.

VARIATIONS

• Marichyasana IV (Marichi’s pose IV)

WATCH OUT FOR

• Shoulders scrunching near the ears
• Extended leg splaying out to the side