How to do Yoga Pose Marichyasana 3
Sitting Twist Pose
Begin sitting on your mat with your left leg straight and active. Bend your right knee so your lower leg is towards vertical with the right foot on the mat. Now move the left side of your pelvis forwards of the right side – this is so your twist can begin at the pelvis rather than the sacrum. Wrap your left arm around your right knee, take your right arm behind you, have fingertips creating a ‘tepee’.
We're going to create rotation in the spine with support from the soft front of the body - the organs - this prevents twisting the spine further than it can comfortably go. It's important to create the twist in the thoracic spine - the mid/upper back - not from the lumbar spine.
Begin breathing into the soft front of your body and then as you exhale, initiate a spiral, beginning with your belly. Breathe into your belly – where your guts are situated - and as you exhale, roll this area around to the right.
Now breathe into the upper part of your abdomen – where your liver is located on the right and your stomach on the left – initiate your spiral from your stomach and roll your liver around to the right.
Now breathe into your right lung – all the way up to behind your right collar-bone, see if you can spiral a little further to the right. Take several breaths. Release out of your twist and repeat to the other side.