In this chapter, Mr. Iyengar illustrates three versions of Marichyasana III. 

The easiest version is the standing version called Utthita Marichyasana III.  Utthita means extended.  Marichi is the name of a sage. 

Utthita Marichyasana III - Standing (Fig.5)

In the standing version you need to find a chair or stool that is the same height as the top of your thigh. Stand next to the wall in Tadasana with the outer right leg touching the wall.   Lift the right leg and place the foot on the stool with the leg bent at the knee.  On an inhalation raise the sides of the trunk upwards and on an exhalation rotate the torso towards the wall and place both palms on the wall.  With the palms on the wall, rotate the spine completely and lift the sacrum up. 

In Parivrtta Kriya (Twisting Movements) the action of drawing in the spinal muscles and creating length in the spine form the sacrum upward while twisting is of the utmost importance. 

Twisting in a seated asana is a challenge for the spine. Because the sacrum is grounded in the seated position, the sacral spine cannot move easily.  In contrast, standing frees the lower back, making it easier for the spine to rotate from its root. This is an advantage for older students or those with spinal ailments.

Marichyasana III – Using the wall

If the torso cannot remain upright while attempting the classic pose, if there is excess weight or if the spine is stiff or if there is an injury or other ailment you can attempt the seated version of the asana sitting on a thick folded blanket

Sit near a wall in Dandasana (Fig.1) with the legs parallel to the wall.  If the right leg is adjacent to the wall, bend the right leg at the knee, twist the torso to the right, bring the left hand beyond the right thigh and place both the palms on the wall.  Press the palms against the wall and use the support to turn the trunk completely from the left to the right (Fig.4).

Marichyasana III – Classic Twist (Fig.2)

Sit in Dandasana (Fig.1).   Keep the right leg undisturbed as you bend the left leg and draw the heel close to the buttock, foot flat on the floor, shin bone perpendicular to the floor.  With an inhalation, raise the right arm and lengthen the right flank from the waist to the fingertips.  Lean slightly back on the left hand then turn the trunk as much as possible from the right to the left.   Exhale and lower the right arm and bring it sharply against the outer edge of the left thigh.  Use the arm against the leg to twist the abdomen from right to left.  (Fig. 2) shows the twist without the bind, The final version of the seated pose is bound (Fig. 3)

Important!

Before attempting the final stage of any asana, it is essential to study the intricacies of movement in the transitional stages.  The final asana is a culmination of a chain of movements which, if done correctly, stimulate the prana (life force) and prevent the depletion of energy.  The intermediate stages provide a firm base for the final asana and must therefore, be learned with precision.

This asana cannot be mastered in the first attempt! The body and breath take time to warm up. Instead of forcibly contorting the body, it is advisable to repeat the asana 2 or 3 times, alternately on each side, in each practice session. In every subsequent attempt the body responds better. Repetition gives the body the time and space required to bloom and sync with the breath.

Repetition gives the body the time and space required to bloom and sync with the breath.

In this twisting asana, the abdominal cavity gets compressed against the thighs and rotates within a small space.  The action exerts pressure on the organs, which then become suffused with blood as the asana is released.  The twisting action of the abdomen rinses out the visceral organs such as the pancreas, kidneys and adrenal glands.  This improves digestion, reduces belching, flatulence and curbs acidity. 

This is a condensed version of the chapter.  You can read the full chapter with more detailed descriptions of how to get into the asana by clicking here.