How to perform Marichi's Pose III
Hook your elbow around your knee and twist. Keep your sit-bones pointed downward.
What is Marichyasana 3?
Unlike Marichyasana I and II, Marichyasana III is not a forward bend, rather a deeper seated twist. It is often included following a seated forward bend sequence. It is useful, initially, to take height under the buttocks to allow the arm to wrap around and clasp the back hand. The initial focus is simply the twisting action which must commence low in the abdomen so as to enable the front shoulder to move beyond the thigh.
When to use Marichyasana 3?
As with all twists, this pose brings flexibility to the spine and back and is beneficial to the abdominal organs. The intensity of the twist is likened to wringing out a sponge, all liquid is removed, then, with the releasing of the twist, the sponge soaks up new liquid. So to the organs are replenished with a fresh blood supply. The twisting action engages and strengthens the abdominal and back muscles.