Pose of the month - marichyasana iii/Sage’s twist

The Subtle Strength of Marichyasana III

Have you been skipping out on Marichyasana III? Let’s change that! This seated twist is one of those poses that sneaks up on you with its deep stretch and strengthening power. While it might look intimidating at first, Marichyasana III has a way of opening up the hips, lengthening the spine, and stretching the shoulders like nothing else. Let’s dive into why this seemingly subtle pose is an absolute game-changer.

Why Marichyasana III Deserves Your Attention

Marichyasana III doesn’t get the credit it deserves. It's not one of those flashy poses that you see plastered all over social media. But trust me, this seated twist is far from basic.

Take it from yoga teacher and practitioner Katelynne Hickston:

“I never truly appreciated Marichyasana III until one day I finally took the time to focus on the full expression of the twist. It was like my entire body exhaled at once. My hips, my lower back, and especially my shoulders felt open in a way they never had before. It’s the perfect blend of stretching and strengthening, and once you find your groove in this pose, it’s hard to resist coming back to it again and again.”

Still not convinced? Let’s take a closer look at the benefits.

Why This Pose is So Powerful

Detox Your Spine: Twists are known for their detoxifying effects, helping to massage the internal organs, improve digestion, and release tension in the spine.

Open Your Hips and Hamstrings: By extending the leg in front of you and twisting, this pose provides an excellent stretch for your hips and hamstrings, which are often tight from sitting.

Boost Your Spinal Mobility: Marichyasana III works wonders for spinal flexibility and mobility, helping to keep the back healthy and fluid.

Chest and Shoulder Stretch: The arm reaching behind your back isn’t just for fun—it helps to open up the chest and shoulders, improving posture over time.

Core Activation: The twist and the engagement required in this pose help strengthen the core muscles, especially the obliques.

Bonus? It’s versatile. You can modify it to suit your flexibility level while still reaping all the benefits.

Tips for Perfecting Marichyasana III

Leg Setup

Start seated with both legs extended straight in front of you.

Bend your right knee, bringing the foot toward the base of the inner thigh (the more comfortable and accessible your bend, the better).

Extend your left leg straight out, ensuring the left foot is flexed and in line with your left hip.

Ensure both hips are squared to the front, with your left leg firmly grounded and your right foot stable on the mat.

Pro Tip: If your hamstrings are tight, sit on a folded blanket to elevate your hips. This will allow for a longer spine and a deeper twist.

Lengthen Through the Spine

Sit up tall, creating length through the spine—imagine a string pulling the crown of your head toward the ceiling.

Begin the twist by drawing your right ribs back and turning the torso to the right.

Your left hand can come to the floor behind you, or you can place it on the floor near the extended left leg for support. Your right arm will reach across to your left foot or shin—whichever feels accessible for your body.

Pro Tip: Keep your chest open and avoid collapsing forward. The twist comes from the spine, not just the arms!

Arm Positioning

Right Arm: Reaches across your body, either placing the hand on the outer left thigh or the floor next to the extended leg.

Left Arm: Reaches behind your back and can either grip the mat or a strap for additional support. Engage the back muscles to help rotate further.

Pro Tip: Try to keep the right elbow in front of your body as you twist. This will help you move deeper into the pose while keeping the chest open.

Where to Look

Your gaze will typically follow the direction of the twist. Look over your left shoulder if your neck allows, but don’t force it. Always keep your neck in a comfortable position.

Things to Keep in Mind

Don’t rush the twist—take your time, ensuring that each part of your body is aligned and comfortable. Focus on lengthening the spine rather than forcing the twist.

Engage your core as you twist to protect your lower back.

Hips squared to the front. Try not to let your left hip roll back as you twist. Keep it grounded and aligned.

Avoid rounding your back. It’s tempting to try to get deeper into the pose, but a rounded back won’t give you the benefits you’re looking for. Keep your spine long and strong.

Ways to Enhance the Pose

Use a Strap: If your hands don’t quite meet around your leg, use a strap to loop around the foot and work your way toward the bind.

Add a Shoulder Opener: For an extra stretch, place your left arm behind you in the twist, but lift it off the floor to activate the shoulders.

Deepen the Twist: Engage your core even more by gently pressing your hand into your thigh to deepen the rotation.

A Quick Word on Safety

If you have any existing back issues or shoulder problems, be cautious with this pose. It's always a good idea to warm up with some gentle twists before attempting Marichyasana III.

Listen to your body—if anything feels sharp or painful, ease out of the twist and adjust your position. Always prioritize comfort over depth.

Marichyasana III may not always steal the spotlight in your practice, but it’s definitely a hidden gem worth exploring. With its blend of flexibility, strength, and detoxifying benefits, this seated twist will leave you feeling both energized and relaxed. Plus, who doesn’t love a twist that works your core and opens your shoulders at the same time?

Give it a try next time you’re on the mat—you might just find yourself coming back to it every practice!