Om Magazine

Dolphin pose is great to strengthen the arms and shoulders, whilst lengthening the back of the body. It can be used as an alternative to downward facing dog if you have a wrist injury. Avoid the pose, and the variations that follow, if you have any back, neck or shoulder injuries.

Marichyasana III is a seated lateral twist. According to Light on Yoga by BKS Iyengar, it can help alleviate backaches, hip pain and shoulder problems as well as strengthen the muscles of the neck, and stimulate digestion and metabolism by toning the liver, spleen and intestines. While nourishing the spine and stimulating detoxification, twists can also be energetically, emotionally and mentally purifying. Physically, as we compress the organs, blood is pushed through more efficiently, releasing toxins and cleansing. Mentally and emotionally we can experience a positive shift from feeling sluggish or stuck to feeling more alive, awake and aware.