Marichyasana 3 (Therapy)

The Sanskrit name is derived from Marichya (मरीच्) meaning ray of light and asana (आसन) meaning posture or seat.

• Fold the blanket and place it on your mat to sit on. This will help tilt your pelvis slightly forward and provide support for your sitting bones.

• Have the belt within reach.

• Sit on the blanket in Dandasana (Staff Pose) with your legs extended straight in front of you. Ensure you’re sitting firmly on your sitting bones.

• Bend your right knee and place the right foot flat on the floor close to your right sitting bone. The left leg remains extended on the floor.

• Wrap the belt around your right shin and hold the belt with both hands. This will help you maintain the twist and keep your torso upright.

• Inhale to lengthen the spine, creating space between each vertebra.

• Exhale and twist your torso to the right, using the belt to help deepen the twist. Keep your left leg active and pressing into the floor.

• Draw your right shoulder back to deepen the twist without forcing it.

• Turn your head gently to look over your right shoulder, aligning your neck with the rest of your spine.

• Keep your face and jaw relaxed.

• Breathe deeply and evenly throughout the pose. Use each inhale to lengthen the spine and each exhale to deepen the twist.

• Stay in the pose for 5-10 deep breaths, focusing on maintaining the twist with each exhale and lengthening the spine with each inhale.

• Slowly untwist your torso on an exhale.

• Follow the same steps on the other side, reversing the leg positions and twisting to the left.

• Slowly untwist your torso and release the legs by extending forward.

• The head should follow the natural alignment of the spine.

• keep the neck in line with the spine.

• Keep your chest open and broad. Avoid collapsing the chest or rounding the shoulders forward.

• Don’t allow your torso to roll to the outside, keep it extended forward.

• Avoid in case of lower back injury

• Avoid during pregnancy

• Avoid in case of endometriosis

• Avoid in case of fibroids and cysts