Marichyasana III is a follow-up from last week. It is a similar seated twist to Marichi 1 but this one is gets a bit deeper. Just like in version one, it is sometimes difficult to sit upright with a neutral spine so placing a block or blanket under the buttocks will help. And as you press your foot down and activate your straight leg, the spine will lengthen upward. It is nice because you can really hook your arm across your leg and use that pressure to deepen your twist.
This pose is great for:
-Stretching the hips
-Activating the kidneys
-Stretching and strengthening the lower and upper back
-Stretching the shoulders