Secrets of Performing Marichyasana 3 and 4, Technique of Sage Marichi Pose in Yoga, Benefits of the Asana

Marichyasana 3 is a seated twist and is one of the mandatory yoga poses in many schools, as it perfectly stretches the spine and legs, contributes to a gentle massage of the internal organs and calms the mind.

Technique

Step 1:

Sit in Dandasana (Staff Pose). Bend your right knee and place your foot with your heel as close to your sit bone as possible. Keep the inside of your right thigh pressed firmly against your body. Engage your left leg and slightly rotate it inward. Actively pull the toes of your left foot towards you, stretching the entire back of your leg.

Active work of both legs (extension of the straight leg and pushing off the feet of the bent leg) will help lengthen the spine, which is always a good basis for a successful twist.

Step 2:

Inhale, straighten your shoulders and lengthen your spine upwards. To enter the asana, strongly extend your left arm upwards and begin to turn your body to the right. With an exhale, twist your torso even further to the right and bring your left arm behind your right thigh. Use the resistance of your arm and the outer side of your thigh to maintain balance.

The right hand is located slightly behind the pelvis: press the fingertips of your right hand on the floor to lift the body slightly up and forward.

Step 3:

Remember that both legs should actively press into the floor: the bent leg - with the foot, and the straight leg - with the entire surface, and especially the heel and inner part of the knee. Pull the inner part of your right thigh and groin deeper into the pelvis, and then lengthen your abdomen and the front of your body upwards from the groin along the inner right thigh.

Step 4:

Inhale, lengthen your spine, starting from the coccyx and ending with the cervical vertebrae, draw your shoulder blades together. On the exhale, twist further to the right, without losing the lengthening of the spine. The head carefully turns towards the twist. Carefully turn your head to the right to complete the twist in the cervical spine. Stay in the asana for several breathing cycles (from 30 seconds to 1 minute).

Coming out of the pose

Inhale, turn your head to the left (forward), exhale. With the next inhale, unclasp your hands, carefully untwist your body to the starting position, lower your bent leg. Repeat the asana on the other side for an equal amount of time.

Asana Adjustment / Control Points

1. Do not bend your extended leg - pull your knee and press your foot firmly to the floor;
2. both legs should be active to maintain balance in the pose;
3. intensively stretch the entire front surface of the torso upwards and do not round your back during the twist;
4. there should be no gaps between the shoulder blade, the embracing arm and the thigh of the bent leg;
5. during the twist, focus on turning the ribs relative to each other and relative to the pelvis;
6. do not tilt your shoulder towards the twist, your shoulders should be parallel to each other - the main work should take place in the spine area.

Benefits

Contraindications

Preparatory Yoga Exercises

• Janu Sirsasana ;
• Marichyasana 1 and 2 ;
• Padmasana ;
• Ardha Baddha Padma Pashchimottanasana ;
• Triang Mukha Eka Pada Pashchimottanasana ;
• Baddha Konasana;
• Upavistha Konasana;

Advanced Practice

Going deeper into the twist, hook the biceps of your left arm around your right thigh and knee, bring your arm to the inner part of your right (bent) leg, palm facing outwards. Lift your right arm off the floor, bring it back behind your back and clasp both palms together (if your palms do not yet reach each other - use a belt). Breathe evenly and deeply. Actively press your legs into the floor to maintain balance (the straight leg presses into the floor with its entire surface, and the bent leg presses into the floor with its foot). Continue to lengthen your spine on the inhale and increase the twist and open your chest on the exhale. This is the final position of the full Marichyasana 3.

Variations

1. Easier variation Beginners often find it difficult to keep their torso vertical after pulling their bent leg towards their pelvis, as described in step
2. The pelvis may tilt back, which rounds the back and can cause back pain. To compensate for this problem and keep the pelvis in a neutral position, sit on a tightly folded blanket or bolster. At first, it may also be difficult for you to grasp your wrist, so first grasp your fingers, then your palm, and gradually - your wrist.
3. Advanced variation - Variation 4 Marichyasana 4 can be performed in the main (full) version - when one of the legs is in the Padmasana position or in a simplified version. 1. Full version Marichyasana 4 sit in Dandasana; pull up your left leg and place your right foot at the base of your left thigh so that the heel is on the line of the navel (see entering Padmasana); bend your right leg at the knee and place your foot on the floor as close as possible to the sit bone of your right thigh; then follow steps 2-5 from the main instructions. During the forward bend, the main weight will be on the leg folded in Padmasana. But it may be more convenient to lift the knee that is in Padmasana. After the maximum forward bend, try to lower the knee to the floor. 2. Easier variation Marichyasana 4 sit in Dandasana; bend your left leg at the knee and pull the sole to the sit bone of your right thigh; try to place your left knee on the floor, the foot lies near the right buttock; bend your right leg at the knee and place your foot on the floor as close as possible to the sit bone of your right thigh - in front of the lower part of the left shin; then follow steps 2-5 from the main instructions. It is recommended to perform Marichyasana 4 after Marichyasana 3 to prepare the body.