The Sanskrit name is derived from Marichya (मरीच्) meaning ray of light and asana (आसन) meaning posture or seat.
Table of Contents [Expand All]
Introduction to the Asana
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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