Sage Marichi's Pose III
Marichyasana III
Sage Marichi's Pose III (Marichyasana III) is a seated twist that hooks the elbow outside the bent knee, creating a powerful spiral through the spine while massaging the abdominal organs.
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How to Perform
- 1
Sit with legs extended; bend the left knee upright and place the foot flat near the right thigh, shin perpendicular to floor.
- 2
Ground the right leg actively into the mat, keeping the foot flexed and kneecap lifted.
- 3
Lengthen the spine tall on an inhale, then exhale to rotate the torso left, hooking the right elbow outside the left knee.
- 4
Press the left fingertips behind the sacrum to deepen the twist, revolving from the navel through the chest.
- 5
Hold for 5–8 breaths with steady gaze over the left shoulder, then release and repeat on the opposite side.
Benefits
- Relieves chronic back pain, lumbago, and hip discomfort through spinal rotation.
- Stimulates liver and spleen, improving digestion and reducing sluggishness.
- Strengthens neck muscles and improves shoulder mobility.
- Tones intestines and supports healthy elimination.
Alignment Cues
- Sitting bones grounded
- Spine vertical before twisting
- Elbow presses outer knee
- Chest open
Common Mistakes
- • Collapsing through spine
- • Using arm to force twist
- • Lifting hip
- • Rounding shoulders
Contraindications
- • Spinal disc injury
- • Recent abdominal surgery
- • Sacroiliac dysfunction