Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

Selected aSelected asanas̄̄sanas Selected aSelected āsanas̄sanas

•    Rest   the bent    leg and knee    on  a   rolled  blanket 

or pillow (see Baddha Ko āsana).

•    To make    it  a   resting pose,   rest    your    head    on  a   

folded blanket or on a chair so that the neck is

relaxed; stay for 2 minutes on each side (see

Sukhāsana, variations).

•    Move   the bent    leg backwards   only    as  far as  the 

pelvis and the straight leg are at right angles.

21. Marcyāsana III (Figure 7.77)

Meaning of the āsana and its name

Marīci was a sage of ancient Indian mythology.

He was the son of Brahma, the creator of the uni-

verse, and the grandfather of Surya, the sun god.

A series of four āsanas    is   dedicated  to   Marīci. We

are choosing number III, as its leg position is basic,

and the āsana is intensive and effective. It mobi-

lizes the ribs, and teaches you to lift and turn the

spine, and to breathe naturally, even with external

compression.

Getting into the posture

1. Sit on a folded blanket or on a brick, both legs
   straight.


2. Bend your right knee, keeping the right calf as
   close as possible to the thigh; the right foot is
   parallel to the left leg.
   3. Keep your left leg straight, the kneecap and the
   toes facing the ceiling.
   4. Put your right hand on the floor or if necessary
   on a brick, behind your right buttock.
   5. Lift and turn your trunk to the right, stretch your
   left arm upwards, then put your left upper arm
   and elbow on the outside of your right thigh, the
   left lower arm and hand are vertical.
   6. Press your right foot on the floor.
   7. Turn your trunk more to the right.

Being in the posture: basic work

1. Keep your left leg straight, the left foot
   perpendicular, and the left front thigh moving
   towards the back thigh.


2. Push yourself up from the right heel and the
   right hand.


3. Inhaling, lift from your sacrum; exhaling, turn
   further while maintaining the lift.


4. Keeping the eyes relaxed, turn your head to the
   right, and hold for 3–5 breaths.


5. Keeping the eyes relaxed, and your right
   shoulder back, turn your head to the left, and
   hold for 3–5 breaths.


6. Breathe naturally.

Being in the posture: refined work

1. Refine the basic work so that you can breathe
   easily.


2. While lifting your trunk, particularly lift your
   sternum and the back of your head.


3. Feel the turning of your head to the right from
   your upper thoracic spine, and the gentle turning
   to the left from your lower cervical spine.


4. Very slightly move your right knee to the right;
   feel the left arm as a lever giving the left ribs
   more rotation.


5. Push your left upper arm into your outer right
   thigh to lift and turn more.


6. Move your shoulder blades inwards to lift your
   upper chest.
   Figure 7.77 7. Sligthly move both shoulders away from the neck.