Marichyasana 3 Pose for Yoga Twist Sequence

Video Transcript

"From Dandasana bend your left leg. As you bend your left leg place it inside the right thigh and then you can walk it a little bit more to the left to give yourself more space. Make sure that both sides of your pelvis are evenly rooting down and to help you do that hug the mid line and then scoop the tail bone so you feel both sits bones, like the knobby bones at the bottom of your pelvis, you feel both of those rooting down and then you are going to inhale and lengthen, you can use your fingertips on the floor to help you and as you create space in the inner body twist toward the left and just hold the left knee with your right hand. The left fingertips can be behind you on the floor, inhale and lengthen and then exhale twist, this is marichyasana 3, inhale and lengthen, exhale and twist. Good and if you get deeply into the twist and you feel that you want to go further you take the right elbow outside the left knee. Inhale and lengthen, exhale and twist. Keep hugging in with your legs and rooting down with the pelvis to rise freely up through your spine and then inhale return to center and repeat for the second side on your own."