Sage Twist Pose 3 (Marichyasana)
Sanskrit
English
Yoga Pose Type
Health Benefits
Improves: Lower back pain, stress, menstrual cramps
Revitalizes: Rib cage, kidneys, spleen, internal organs, liver
Stretches: Shoulders, back
Strengthens: neck
Psychological Benefits
What I Like About This Pose
What I like about this pose is that it deeply stretches the entire spine. This pose refreshes your spine after a long and static day at your desk.
Sage Twist Pose 3 Step-By-Step
Breathing
Inhale: When you lift your arm.
Exhale: When you twist.
Tip’s For Beginners
The most important aspect in the Sage Twist Pose 3 is to start your twist from your lower spine to safeguard your neck. If you start your twist from your neck, you might over twist your cervical spine.
Props
Spine: Straighten it.
Left leg: Push the thigh towards the yoga mat.
Right arm: Place it next to your right side of your hip and straighten it.
Twisting order: start from your lower spine, then twist your middle spine, and finally twist your upper spine. If you have neck problems, look to the side.
Spine: Keep it straight.
Head: Look to the back.
Left arm: Push it towards your outer right leg.
Right arm: Place it behind your back. Make a cup shape with your hand with fingers facing forward.
Upper body: Make it parallel to the right side.
Sage Twist Pose 3 Contraindications
Avoid this pose if you have following issues.