Follow the following steps in order to complete the asana of Marichyasana III or Sage Marichi Twist Pose III.
Initially start the pose in a seated position with your both legs extended.
Do keep the spine upright.
Then bend your right knee slow and steadily.
Do keep your heel of the foot on the ground.
Place your heel very close to your sit-bone in a comfortable position.
Do balance your torso weight evenly distributed gently between both your sit-bones.
Then bring your right hand to the ground just behind you.
Do inhale in order to feel your spine really lengthensing.
Then perfectly twist to the right side as you normally exhale.
Do keep your body very close to your legs that are bending.
Then bring your left side elbow to the outside of your right knee.
Do look just behind you over your right side shoulder.
Then remain in that position for nearly five to ten breaths.
Repeat on the other side with the same steps.
The anatomical focus of Marichyasana III or Sage Marichi Twist Pose III deals with legs, thighs, hips, waist, back, neck, hands and head to a great extend. It is an asana that can be practiced in the early morning hours and late evening hours by the yoga enthusiasts with keen interest for better benefits.
The potential therapeutic applications of Marichyasana III or Sage Marichi Twist Pose III are related to constipation, menstrual discomfort, digestive problems, sciatica, fatigue, asthma and lower backache.
There are several benefits of Marichyasana III or Sage Marichi Twist Pose III. Few of them are as follows -
It perfectly massages the abdominal organs.
It stimulates the liver and kidneys.
It calms the brain and mind.
It helps to relieve stress and mild depression.
It stretches and strengthens the shoulders.
It also stimulates the brain.
It largely relieves hip pain and mild backache.
It strengthens plus stretches the spine.
It gives relax for the whole body structure.
It reduces physical strain.
It reduces mental stress.
It is the best posture to keep body and mind cool.
It gives better stamina for the legs and hips.
It improves the power of digestion.
It gives relief for constipation.
It stretches and strengthens the groin, lower hamstrings, ankles and back.
It perfectly tones the belly area.
It assists in digestion.
It strengthens your metabolism.
It provides better relief from lower back strain.
It improves body posture and figures.
The contraindication and cautions dealing with Marichyasana III or Sage Marichi Twist Pose III are related to serious nature of back or spine injuries and High or low blood pressure. Those who are suffering from Migraine, Diarrhea, Headache and Insomnia are highly advised to not indulge in this particular asana in any situations and circumstances. This is a particular asana or posture that needs regular practice in the early morning and evening hours. You must indulge only within your own range of abilities and limits that gives good comfort. It is to be highly remembered that those you are having any kind of medical concerns should take the suggestions of their personal doctor before indulging in this pose. In this posture, do avoid forcing, pushing, pulling or jerking any type of movement.
The beginner's tips related to Marichyasana III or Sage Marichi Twist Pose III are really simple and easy indulgence as per the individual capacity and personal ability. The beginners are highly advised to regularly practice Marichyasana I and Marichyasana II before indulging in the Marichyasana III which is an advanced level in the group of Marichyasana yoga sessions.
The variations in Marichyasana III or Sage Marichi Twist Pose III can be successfully incorporated with lengthened posture as per the level of requirements in the said asana. The variation can be self implemented as per the individual capacity and ability in any given situations and circumstances. You must never forcefully make any kind of hard variations that may cause self- harm or self-injuries. It is advised to get the variations approved by your personal yoga master so that you can feel safe in all aspects in the given yoga session.
The props that can be used in perfection in Marichyasana III or Sage Marichi Twist Pose III are a folded soft blanket, a solid block, a small stool and soft cushions. These props give good support when you feel certain steps really much difficult to perform in a simple manner. The modification in Marichyasana III or Sage Marichi Twist Pose III can be brought as per the comfort levels of the yoga practitioners in the yoga sessions.
Partnering in the posture of Marichyasana III or Sage Marichi Twist Pose III is very significant in the yoga session. It gives a feel of comfort and boost self-confidence to a great extent with lot of perfection.
The preparatory pose Marichyasana III or Sage Marichi Twist Pose III are Bharadvajasana or Standing Forward Fold, Gomukhasana or Cow-faced Pose, Janu Sirsasana or Head-to-Knee Forward Bend, Supta Padangusthasana or Reclined Big-Toe Stretch and Virasana or Hero's Pose.
The follow-Up Poses of Marichyasana III or Sage Marichi Twist Pose III are Baddha Konasana or The Bound Angle Pose, Ardha Matsyendrasana or The Half Lord Of The Fishes Pose, Upavistha Konasana or The Wide-Angled Seated Forward Bend, Padmasana or The Lotus Pose. It is to be remembered that these particular postures are the right option for indulging in Marichyasana III or Sage Marichi Twist Pose III. It is to be highly noted that all these cited postures gives better relaxes for the entire body to a good extend.
The careful deepening of this posture of Marichyasana III or Sage Marichi Twist Pose III can be indulged with little extended pose of the given steps with a lot of perfection.