Marichyasana III - Benefits and Steps

Introduction

Marichyasana III, also called Marichi's Pose III, is a seated twisting pose in yoga. It is named after the Hindu mythological sage Marichi. Marichyasana III is an intermediate-level pose that has several health and mental benefits. Marichyasana III primarily focuses on the spine, hips, shoulders, and hamstrings. It combines characteristics of flexibility, strength, and balance. The twisting motion in this position stretches and tones the muscles along the spine, promoting flexibility and mobility. It also stimulates the gastrointestinal organs, which aids digestion and detoxification.

What Is the Meaning of Marichyasana III?

Marichyasana III gets its name from combining two Sanskrit words: Marichi and Asana. Marichi is a major person in Hindu mythology and is considered one of the mind-born sons of Brahma (the creator). Asana represents posture in Sanskrit. By combining these meanings, Marichyasana III can be defined as the posture or pose linked to the sage Marichi. This shows a connection to Marichi's attributes and teachings, as well as the legendary and spiritual significance assigned to him.

What Are the Preparatory Poses for Marichyasana III?

• Dhanurasana: Dhanurasana, also known as Bow Pose, is a yoga backbend pose. While executed, this stance resembles a bow, hence its name. Dhanurasana is a deep stretch that stretches the full length of the spine, improving its flexibility and mobility.

• Seated Spinal Twist (Ardha Matsyendrasana): This position prepares the spine for the deeper twist in Marichyasana III. Sit with one leg bowed and the foot placed outside the knee on the opposite leg. Twist the hand or palm towards the bowed knee to deepen the twist.

• Uddiyana Bandha: This essential yoga method involves engaging and controlling the diaphragm and abdominal muscles. It is one of the three primary bandhas, or energetic locks, used in yoga. Uddiyana Bandha is frequently used with certain pranayama (breathing) exercises or as part of the Ashtanga Vinyasa (a branch of Hatha yoga) yoga style.

• Supine Spinal Twist (Supta Matsyendrasana): This asana involves a supine twist that relieves back strain and prepares the practitioner for the seated twist in Marichyasana III. Supta Matsyendrasana is a relaxing pose that stretches the spine, neck, shoulder, back, and legs and stimulates internal detoxification processes.

• Revolved Head-To-Knee Pose (Parivrtta Janu Sirsasana): This asana involves a twist with a forward bend, opening the hips and increasing spinal rotation. Sit with one leg outstretched and the other foot against the inside of the thigh. Twist toward the extended leg and hold the foot or shin.

How to Practice Marichyasana III?

• Start by performing the Staff Pose or Dandasana, which involves sitting on the floor with the legs in front of the practitioner. Maintain a straight back and tight legs.

• The sole of the right foot should be close to the right buttock as the practitioner flexes the knee on that side. While standing, maintain a straight right knee and flexed right foot.

• Place the right hand behind the body, fingers facing outward. The practitioner's fingertips should be pointed in the direction of the back while placing the hand on the ground near the right hip.

• Take a deep breath and extend the left arm toward the ceiling to lengthen the spine's curve.

• While exhaling, bring the left elbow to the outside of the right knee, rotating the torso to the right. Maintain a straight left arm parallel to the ground. The practitioner can provide support by placing the right hand on the ground behind them.

• Consider lengthening the spine with each inhalation and deepening the twist with each exhalation. If this feels natural, the practitioner can gently press the left elbow towards the right knee to deepen the twist.

• Keep the torso twisted, and try to turn the head to look over the right shoulder to intensify the rotation.

• Breathe deeply and keep the focus on the posture for between 30 seconds and one minute.

• When the practitioner is ready to exit the position, take a deep breath and slowly unwind the twist before returning to the middle and extending the legs. Before trying the position on the other side, pause to pay attention and start slowly.

What Are the Benefits of Marichyasana III?

• Deep spinal twisting is a component of Marichyasana III, which promotes the spine's flexibility and mobility. It improves alignment and posture by stretching and strengthening the tissues, ligaments, and muscles that run down the spine.

• The twist in Marichyasana III encourages the abdominal organs to be gently massaged and compressed, which speeds up the detoxification process. It enhances the general efficiency of digestion by aiding in flushing waste products and toxins.

• Twisting positions are believed to impact the body's energy centers and pathways. Marichyasana III can support mental calmness and balance by assisting with the release of tension and held-in emotions.

What Are the Limitations of Practicing Marichyasana III?

• Marichyasana III should only be performed by those without any spinal conditions or injuries, herniated discs, spinal fusions, or persistent back pain.

• Marichyasana can strain the spine. Therefore, adjusting or avoiding the pose if it aggravates any pain or discomfort is important.

• Twisting positions may cause abdominal compression and may have an impact on the fetus's blood flow. Therefore, pregnant women should avoid practicing Marichasana III.

• Marichyasana III temporarily raises blood pressure. It is recommended that people with heart problems or high blood pressure avoid it.

• Approaching Marichyasana III should be done cautiously if anyone has a problem like arthritis or joint hypermobility.

• It may be difficult for certain people to perform Marichyasana III to its full potential because of restricted hip, shoulder, or spine flexibility.

Conclusion

It is essential to always pay attention to the body and practice yoga carefully. If someone experiences pain, discomfort, or other adverse sensations while executing Marichyasana III, it is advised to stop and get help from a trained yoga instructor or healthcare professional. They can offer individualized guidance based on a person's needs and constraints.