Marichyasana III

(Pose dedicated to Sage Marichyasana)

This sitting twist brings mobility to the back and shoulders and improves digestion. Due to the squeezing applied to the liver and spleen, circulation to these organs is improved, enhancing their function.

1. Sit on a folded blanket with your legs straight.

2. Bend your left knee and bring the foot to the floor close to your left buttock. Keep the left shin vertical so the knee does not swing in or out. Keep the right leg straight and press the back of your leg into the floor.

3. Sit up straight; don't let your back slump. Exhale and bring your right elbow across your left knee. Swing your left hand behind your buttocks and press it to the floor.

4. Press the buttock bones down and lift your spine up. Press right arm and left knee together to lift and turn your waist, chest and shoulders to the left. Press your left hand and roll your left shoulder back to open and turn the chest.

MANOA YOGA CENTER
Ray Madigan, co-director of Manoa Yoga Center, demonstrates the Marichyasana III pose.

5. Maintain your weight evenly on your buttock bones without tilting; work to remain vertical. Lift your back up; do not slump. This keeps space between vertebrae. Inhale and lift your spine and hold that lift as you exhale and turn your entire trunk to the left.

6. Breathe evenly through your nose as you inhale and lift, then exhale and turn. Gaze over your left shoulder, keeping your eyes soft.

7. Hold this pose for 30 to 60 seconds, then inhale and reverse the steps to return to the first position. Then practice twisting to the right, reversing the instructions. Repeat on both sides several times, gradually increasing the depth of the twist.

Ray Madigan and Shelley Choy are certified Iyengar Yoga teachers and co-direct the Manoa Yoga Center at Manoa Marketplace. Visit www.manoayoga.com or call 382-3910. Manoa Yoga Center, the authors and the Star-Bulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.