How to Nail This Common Seated Twist in Yoga

"To the uninitiated, Marichyasana III may look like a twisted pretzel pose, but to the practitioner, it "untwists" the spine from its habitual unevenness. This feeling of freedom in the pose cannot be experienced, however, until the student is able to sit with the legs straight in front and the spinal column fully extended. Therefore, for most Westerners unaccustomed to floor sitting, this is an intermediate level pose."

"The Sanskrit name Marichyasana has no literal translation. The asana was named after a sage of antiquity, so the name itself gives little clue to the execution of the pose. Perhaps one of the most interesting aspects of its practice involves the relationship of the whole body to the twist. Obviously the vertebral column and spinal nerves are involved, but without the correct action of the limbs, an elective spinal action cannot be obtained."

Marichyasana III appears like a twisted pretzel but functions to untwist habitual spinal unevenness. Full corrective effect requires sitting with legs straight and the spinal column fully extended. Many Westerners find the pose intermediate because they are unaccustomed to prolonged floor sitting. The pelvis is the base of the pose and must keep its top parallel to the floor so both sides of the spine are affected evenly. If the buttocks lift when the arms are grasped, they must be placed firmly down before continuing the twist. Active, extended legs help maintain a straight back, but tight hamstrings attached to the ischial tuberosities can prevent full extension.

Read at Yoga Journal