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Marichyasana 3 (Therapy)

मरीच्यासन 3 / Sage Twist Pose

October 4, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

Benefits
  • Strengthens the shoulders
  • Improves the digestive functioning
  • Reduces back pain
Ailments Tackled
  • Helps in digestion
  • Reduces lower Back Pain
  • Reduces stress and anxiety
  • Aids in the detoxification process
Steps to perform the Asana: Marichyasana 3 (Therapy)
  • 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.
Key Alignment Points
  • 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.
Common Misalignments / (Mistakes)
  • Don’t allow your torso to roll to the outside, keep it extended forward.
Contraindication / Cautions
  • Avoid in case of lower back injury
  • Avoid during pregnancy
  • Avoid in case of endometriosis
  • Avoid in case of fibroids and cysts
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