In Yoga diaryIn the Archives series, we share a curated collection of articles originally published in back issues dating back to 1975. These stories offer a glimpse into how yoga has been interpreted, written about, and practiced over the years. This article first appeared in the July 1980 issue Yoga diary. You can find more of our archives here.
To the uninitiated, Marichyasana III may look like a twisted pretzel pose, but to the practitioner it “untwists” the spine from its usual bumps. However, this feeling of freedom in posture can only be experienced when the student is able to sit with the legs straight forward and the spine fully extended. Therefore, for most Westerners who are not used to sitting on the floor, this is an intermediate-level position.
Essential elements of the seated twist
The Sanskrit name Marichyasana has no literal translation. The asana is named after an ancient sage, so the name itself provides little clue as to how to perform the pose. Perhaps one of the most interesting aspects of its practice is the relationship of the entire body to the twist. Clearly, the spinal column and spinal nerves are involved, but without proper function of the extremities, elective spinal function cannot be obtained. The base of the pose is the pelvis; In this position, as with all twists, it is crucial that the top of the pelvis remains parallel to the floor. If this is not the case, one side of the spine will be lifted more than the other and the rotation will not evenly affect the sides of the spine. And if the buttocks come off the floor when grasping the arms, they must be placed firmly back on the floor before continuing the rotation.
Another crucial element in the base of the pose is the legs. Although the legs may often be dead in turns, when straight they help keep the back straight. However, this is impossible if the hamstrings (rear thigh muscles) are tight, because the hamstrings are attached to the ischial tuberosities. The tightness can cause the pelvis to tilt backward, reversing the lumbar curve and rounding the entire back. Students with this problem should spend more time doing asanas that stretch the hamstrings, but in the meantime, posture can be improved by placing a pad under the buttocks to help rotate the pelvis forward.
During the practice of Marichyasana III, an attempt should be made to keep the shoulders level by dropping the front shoulder close to the bent knee while lifting the back shoulders. The shoulder girdle, if held correctly, will promote rotation of the upper back, just as proper positioning of the pelvic girdle will influence the function of the lower back. Iyengar therefore calls this posture beneficial in cases of displacement and sprain of the shoulder joint.
This may be especially true in the hind arm due to the action of the head of the humerus (upper arm bone) in the glenoid fossa (depression in the outer scapula where the humerus connects). In Marichyasana III, the arm that hugs the body is clamped into the joint, creating stability. At the same time, active use of the joint prevents stiffening. The hands can be clasped by holding the back or front wrist and the head can be pointed toward either shoulder.
In addition to the effect on the spine, this pose is a powerful heat generator and a stimulant for the abdominal area. Iyengar states that it improves the functioning of the liver and spleen. Some believe it also affects the bladder and kidneys; some students have even felt the need to leave the classroom to go to the toilet while repeatedly practicing this asana.
The mindset shift that will help you master Marichyasana III
Psychologically, Marichyasana III is not an overt power pose, as Adho Mukha Vrksasana (handstand) so clearly is. Strength has many elements, just as a rope, which appears to be one piece, is actually made of many smaller woven cords. One element of strength is the quality of resistance that the handstand reflects. But just as relevant to understanding strength is the expression of two of its most important elements: surrender and perseverance. Marichyasana reflects these qualities.
Many people may not understand how surrender can be a part of strength. From a Western perspective, strength is resistance, firmness, tightness, and even stiffness. A hard muscle is strong, a soft muscle is weak. But another way of looking at strength sees it as essential to yielding and surrendering. release. The well-known analogy of the oak and the willow applies here.
By being flexible and adaptable, the willow can withstand extreme winds, while the stiff oak breaks. Releasing Marichyasana III achieves the twist and increases the benefits of the pose. To improve, this surrender must be practiced with perseverance; this perseverance requires strength, especially of the will.
We must remember that surrender in yoga does not come from weakness or fear of pain. Rather, it comes from knowing the importance of an appropriate response. When practicing any asana, there are areas of the body that should be active and firm and areas that should be soft and stretched. The difficulty lies in learning which areas to surrender and which not to. This is the knowledge that leads to the right answer.
This knowledge is even more important in someone’s life. There are situations where it is appropriate to express your will, take an adamant stand and refuse to move. In the same way, there are situations in life in which that reaction is disastrous, negative and completely inappropriate, even neurotic. In these cases the response should be surrender. As with the practice of yoga, the difficulty of living a good life comes from knowing when it is appropriate to resist, when to surrender.
Marichyasana III teaches the dynamic concept of surrender, and yoga as a whole gives the student the most important tool needed to know the right response to any situation. The ability to detach yourself from a situation and choose an appropriate response is a tool that yoga can provide. Detachment does not mean disinterest, but replacing the ego’s interests with the perspective of the higher self. By learning to create a detached awareness in every life situation, a freer choice of response becomes possible. This is the ultimate goal of yoga. When the ability to detach is perfected, Shakespeare’s lines take on new meaning. “There is nothing good or bad, but thinking makes it so.”’
How to practice Marichyasana III
Start by sitting with your legs straight so that the left shoulder is perpendicular to the wall. Lean back on the left hand and place the right forearm against the left knee. Focus on turning the right lower abdomen toward the wall. The weight on the right buttock will become lighter, but it should still remain on the floor.
Breathe in calmly. Use the wall as leverage to increase the rotation. For students who have extreme difficulty lifting the spine, a tightly folded blanket or book can be placed under the buttocks. Hold for 30 seconds to one minute.
After sufficient practice, the shoulders should remain level while the lower back rises in the pose. Then you can start working in the center of the room, bringing the right elbow over the left knee and using the knee instead of the wall as leverage.
The final step is to grab the wrists, but this action should strengthen the posture, not destroy it. Never allow breathing to become labored and always soften the spine inward and upward so that it can be fully extended. Remember to use the straight leg; keep the knee straight and even press the heel slightly into the floor. The head can be turned in either direction. Practice the pose several times on each side so that the spine can accommodate the movement.
A note for the yoga teacher
Students can be assisted in the practice of Marichyasana I by using a wall to increase the lift and rotation of the spine. The wall is beneficial for increasing reach and aids in lifting from the lower back. Working on the wall reminds the student that precision and awareness of movement are more important than wrist retention.
Another useful way of working is to lean back, which places less stretch on the hamstring muscles and therefore allows the student to be lifted lower in the spine. Working in this way also emphasizes proper movement of the lower abdomen, allowing maximum rotation as low as possible.
One caveat about the pose: If a student has been diagnosed with back problems, twisting may need to be avoided, as lateral rotation of the spine causes more complete compression of the intervertebral discs than any other movement. In addition, forward bends can increase pressure on the anterior (anterior) disc and worsen posterior (posterior) protrusion. Therefore, during the acute stages of disc problems, twists such as Marichyasana Ill and forward bends should be avoided. More attention should be paid to standing postures.
Note: The author gratefully acknowledges her teacher BKS Iyengar and his book Light on yoga, while writing this article.
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