Marichi’s Pose III (Marichyasana III)

Interesting Fact

Marichi’s Pose III, or Marichyasana III, is named after the sage Marichi, one of the seven great sages (Saptarishi) in Hindu mythology. The name “Marichi” translates to “ray of light,” symbolizing the enlightenment and clarity that this pose can bring to your practice.

Benefits

Physical Benefits:

• Stretches the Spine and Shoulders: Enhances flexibility and relieves tension in the spine and shoulders.
• Stimulates Abdominal Organs: Massages and stimulates the abdominal organs, improving digestion and detoxification.
• Relieves Back and Hip Pain: Provides relief from mild backaches and hip discomfort.
• Improves Posture: Encourages proper alignment and posture through spinal rotation.

Energetic Benefits:

• Root Chakra (Muladhara): Grounding and stabilizing, helping to build a strong foundation.
• Sacral Chakra (Svadhisthana): Enhances creativity and emotional balance.
• Solar Plexus Chakra (Manipura): Boosts confidence and personal power.

Contraindications

• Pregnancy: Not recommended due to the deep twist.
• Spinal Injuries: Avoid or modify if you have spinal issues.
• High or Low Blood Pressure: Practice with caution and consult a healthcare provider.
• Herniated Discs or Sciatica: Approach with care and under guidance of an experienced teacher.

Detailed Description

Dristi (Gaze): Focus on the extended foot or the tip of the nose.

Bandhas (Energy Locks):

• Mula Bandha (Root Lock): Engage the pelvic floor muscles to stabilize the pose.
• Uddiyana Bandha (Abdominal Lock): Draw the lower abdomen in and up to support the spine.

Mudras (Hand Gestures):

• Anjali Mudra (Prayer Hands): Can be used at the heart center to promote balance and focus.
• Jnana Mudra (Wisdom Gesture): Touch the tip of the thumb and index finger together, extending the other fingers.

Counter Poses:

• Seated Forward Bend (Paschimottanasana)
• Reclining Twist (Supta Matsyendrasana)
• Bridge Pose (Setu Bandhasana)

Practice Guide

1. Starting Position: Sit on your mat with your legs extended straight out in front of you.
2. Bend One Knee: Bend your right knee and place the sole of your right foot flat on the mat, close to your right sitting bone.
3. Wrap Arm Around Leg: Inhale and lengthen your spine. Exhale and twist your torso to the right, wrapping your left arm around your right leg. Reach your right hand behind your back.
4. Bind Hands: If possible, clasp your right hand with your left behind your back. If this is not accessible, use a strap to bridge the gap between your hands.
5. Lengthen and Twist: Inhale to lengthen your spine again. Exhale and deepen the twist, keeping your spine long.
6. Hold the Pose: Hold for 30 seconds to 1 minute, breathing deeply and maintaining the twist.
7. Release the Pose: Inhale to lift your torso back up, release the bind, and return to the starting position.
8. Repeat: Repeat on the other side.

Pro Tips:

• Use a folded blanket under your sitting bones if you have tight hips or hamstrings.
• Keep your extended leg active by pressing the heel into the mat and flexing the foot.
• Focus on maintaining a long spine rather than how deep you can twist.