MARICHYASANA III

Description

MARICHYASANA III Asana group: sitting poses, twists Translation of the name from Sanskrit: • Marichi — a sage, the son of Brahma. 1. Setup Starting position: Dandasana. Bend the right leg, place the right foot on the mat beside the sitting bone (or in half-lotus). Press the right knee down. With an exhale, take the right arm behind the right knee, wrap it around and catch the left hand behind the back. Turn the body to the left. Keep the sitting bones grounded and the spine long. Hold, then change the side. 2. Simplified and advanced variations Simplified variations: • use a strap between the hands; • keep the foot on the floor without half-lotus. Advanced variations: • place the foot in half-lotus and bind the hands fully. 3. Injury prevention The twist should come from the whole spine, not the neck. Do not press the knee down with force. Keep the lower back long. If the shoulders are tight, use a strap.

Effects

• digestion
• flexibility
• back_pain