Pose Dedicated to the Sage Marichi III

Instructions

1. 1Sit with both legs extended, then bend the right knee and place the right foot flat on the floor near the right sitting bone.
2. 2Inhale to lengthen the spine, then exhale and rotate the torso to the right.
3. 3Hook the left elbow outside the right knee or wrap the left arm around it to deepen the twist.
4. 4Bring the right hand to the floor behind you or wrap it behind the back to bind with the left hand.
5. 5On every inhale, grow taller through the crown; on every exhale, rotate a fraction deeper from the thoracic spine.
6. 6Hold for 5 to 8 breaths, then release slowly and repeat on the other side.

Contraindications & precautions

• ⚠Spinal disc herniation — rotational compression of the spine can increase intradiscal pressure and worsen symptoms.
• ⚠Knee injury — the bent knee bears lateral stress during the twist and should be supported or avoided if painful.
• ⚠Pregnancy — deep abdominal compression twists are contraindicated from the second trimester onward.