Marichyasana 3. Twists can be great poses for maintaining and improving spinal mobility. They are also great for releasing and lengthening the muscles associated with your back. Twists can also target your shoulders. Shoulder mobility is often required to work in conjunction with spinal twisting movements. This is especially the case with the seated twist marichyasana III and its arm clasping action. The marichyasana 3 arm clasp is featured in this class in addition to the more introductory version of the pose. Other key seated twists such as bharadvajasana are also explored from the perspective of the shoulders.