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Unwinding the Spine: A Deep Dive into Marichyasana III and the Power of Surrender in Yoga
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A rediscovered article from the July 1980 issue of Yoga Journal offers a detailed exploration of Marichyasana III, a seated twist often described as challenging but ultimately liberating for the spine. this pose, while appearing complex to the uninitiated, aims to correct habitual spinal imbalances and cultivate a deeper understanding of strength through surrender.
A Pose Rooted in Ancient Wisdom
marichyasana III, named after a sage of antiquity, lacks a direct literal translation in Sanskrit. Its practice, however, centers on a holistic relationship between the body and the twist itself. While the vertebral column and spinal nerves are central to the pose, achieving a true spinal action requires precise engagement of the limbs.
The Foundation of the Twist: Pelvis and Legs
The pelvis serves as the crucial base for Marichyasana III,as with all twisting postures.maintaining a parallel alignment of the top of the pelvis to the floor is paramount; unevenness will result in an imbalanced twist. Practitioners should ensure their buttocks remain firmly grounded throughout the pose, re-engaging them if they lift when grasping the arms.
The legs, often passively engaged in twists, play a vital role in maintaining spinal alignment when extended. However, tightness in the hamstrings – the muscles at the back of the thigh – can hinder this, causing the pelvis to tilt backward and round the spine. Individuals with tight hamstrings may benefit from preparatory stretches or using a pad under the buttocks to encourage forward pelvic rotation.
Shoulder and Arm Alignment for Optimal Benefit
Throughout Marichyasana III, maintaining evenness in the shoulders is key. This is achieved by dropping the forward shoulder toward the bent knee while lifting the back shoulder.Correct shoulder girdle positioning aids in twisting the upper back, mirroring the impact of proper pelvic positioning on the lower back. According to B.K.S. Iyengar, this pose can be particularly beneficial for those experiencing shoulder displacement or sprains.
The rear arm, wrapped around the body, finds stability within the shoulder joint – the connection between the humerus (upper arm bone) and the glenoid fossa (shoulder blade depression). This action not only stabilizes the joint but also prevents stiffness through active engagement. Hands can be clasped by holding either the back or front wrist, and the head can be turned to face either shoulder.
Beyond the physical: Physiological Effects
Marichyasana III is not merely a physical exercise; itS a pathway to understanding the intricate connection between the body and mind. The twist stimulates the abdominal organs, aiding digestion and detoxification. It also encourages the release of tension held in the spine, promoting a sense of freedom and ease.
Progressing into the pose: A Step-by-Step Guide
Begin seated with legs extended forward. Bend the right knee, bringing the foot towards the left hip. Extend the left leg straight, pressing the heel firmly into the floor.
Inhale to lengthen the spine, and exhale to twist, bringing the left arm around the right knee and the right arm around the right leg.
Breathe quietly, using the wall for leverage to deepen the rotation. If spinal lift is challenging, a folded blanket or book can be placed under the buttocks. Hold the pose for 30 seconds to one minute.
With practice, the shoulders should remain level as the lower back lifts. Progress to performing the pose away from the wall, using the knee for leverage. The final step involves clasping the wrists, but this should enhance, not compromise, the pose. Maintain a soft spine, extending it inward and upward, and keep the leg straight, pressing the heel into the floor. The head can be turned in either direction. Practice on both sides to accommodate the spinal column.
Guidance for Yoga Teachers
Teachers can assist students in Marichyasana III by utilizing a wall to enhance spinal lift and rotation. The wall provides support for increasing range of motion and encourages lift from the lower back, emphasizing precision and awareness over simply reaching for the wrists.
Another helpful technique involves leaning back to reduce strain on the hamstrings, allowing for greater lift in the lower spine and maximizing rotation of the lower abdomen.
However, a cautionary note: students with diagnosed disc problems should avoid twisting, as lateral rotation can compress the intervertebral discs. Forward bends may also exacerbate disc protrusion. In such cases, focusing on standing poses is recommended.
Note: The author gratefully acknowledges her teacher B.K.S. Iyengar
