Marichyasana III (Pose Dedicated to the Sage Marichi, III)Â is a deep twisting bound asana, registering as 10* on BKS Iyengar’s 60* scale of difficulty inÂ Light on Yoga.
Many practitioners are so eager to bind their arms behind their backs in this yoga pose that they slump through their torsos in order to bring their hands closer together. Ultimately, this misalignment reduces the positive benefits of the pose and can create back pain. So, pay attention to the dynamics of your torso as you begin to twist and turn toward your bent leg.If your back begins to round, you’ve reached your limit. Instead of taking the bind, bend your right elbow and place it on the outside of your left knee, tenting your left hand behind your sacrum. Your neck can turn forwards or backwards, depending on what feels most comfortable for you. This variation still provides you with many of the benefits Iyengar describes for this asana, including relief from backaches, toning the liver and spleen, neck strength, and intestinal health to name a few.