Poses >> Marichyasana III

Marichyasana lll
(Twisting Pose Dedicated to the Sage Marichi)

1.Sit on the floor with the legs stretched out straight in front of you in, hands beside the hips and the back lifted tall and straight in dandasana. If the lower back rounds as you straighten the legs, place one or two folded blankets underneath your sit bones to sit up taller.
2. Bring the right foot up to the right buttock and line up the middle of the heel with the middle of the sit bone, making sure there is space between the inner edge of the right foot and the inner edge of the left thigh. Firmly press all four corners of the foot into the floor, spreading the toes and rooting the inner foot, at the same time descending the sit bones evenly into the ground and lifting up out of them to establish the root of the pose.
3. On an inhale, lift the left arm, creating maximum extension on the side waist, then exhale leaning forward and bring the root of the upper arm to the outside of the right thigh while you press the right thigh closer to the midline of the body, with the right hand to assist the “hug” of the upper left arm. Once the arm is tucked down and in, realign the knee so it sits back on top of the ankle, bend the elbow and bring up to the face with the palm facing out.
4. As you inhale, lift the front and back body evenly, paying attention to the belly button as if you could lift it up and out of the way of the leg, as you exhale begin to turn the torso to the right. Press the shoulder blades deeply into the back and lengthen the left waist, as it tends to shorten as the right ribs puff out; soften right ribs in and lengthen the left side. Continue to plant the sit bones evenly down and root right hip forward as you lift and revolve out of it.
5. To wrap the arms, straighten the left arm and turn the palm to face the left inner thigh. Bend the elbow and place the hand on the left side waist, wrap the right arm behind the waist and catch the fingers or wrist. Lift the right shoulder up to the ear any amount and draw it back while pressing both shoulder blades deeply into the back.
6. Take 5 to 7 breaths here as you root down to lift up, softening the back ribs on each exhale to deepen the twist.
7. Release slowly and switch sides.

Video and Text by Featured Yogamates Teacher: Claire Hartley