Yoga Pose Dedicated to the Sage Marichi III is a seated twist pose that targets the shoulders and is ideal for yogis and yoginis at an intermediate level.
manipura – the wisdom chakra
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Pool Yoga Pose
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[yoga-sharrre]
- Begin by entering the Staff Pose (Dandasana), with your legs flat on the ground outstretched in front of you. Bend your right knee and bring your foot as close to your sitting bone as you can. Make sure your foot remains flat, actively pressed against the ground.
- Grip your right knee with both hands and straighten your spine. Place your right hand behind your right hip and use it to brace yourself.
- Exhale and twist your torso to the right. Wrap your left arm around your right knee.
- Breathe deeply and gradually deepen the twist.
- Hold for 30 seconds to a minute. Return to Staff Pose and repeat steps on the other side.
- Breathe deeply through each step.
- If you have a history of back or spinal injuries consult an instructor or doctor before attempting this pose.
All Muscles: Shoulders, spine
Target Muscles: Shoulders
- May alleviate mild hip pain and backaches.
- Stimulates inner organs.
