How to perform Marichi's Pose III
Sit down with your legs stretched out. Bend your right knee and bring it close into your chest. Hook your left elbow on the outside of your right knee and twist. Repeat on each side.
What is Marichyasana 3?
Marichyasana III is a deep, seated twist. It is often practiced at the end of a seated forward bend sequence. When starting out to practice this asana, it can be helpful to take some 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: first, all liquid is removed; then, with the release of the twist, the sponge soaks up new liquid. So the organs are replenished with a fresh blood supply. The twisting action engages and strengthens the abdominal and back muscles.