Twist
Marichi's Pose C
Marīcyāsana Cमरीच्यासन· mah-ree-chee-AH-suh-nuhposture of the sage Marichi
Marichi's Pose C (Marichyasana C) is a seated spinal twist: one leg extended, the other knee bent and upright, you rotate the torso and hook the arm outside the bent knee. It improves spinal rotation, may aid digestion and releases the back. Named after the sage Marichi. Keep the spine tall and twist from the base up.
Step by step
- 1
Set the legs
Sit with one leg extended and the other knee bent, foot flat and close to the hip.
- 2
Lengthen up
Root the sit bones and grow tall through the spine.
Breath: Inhale to lengthen
- 3
Twist
Turn the torso toward the bent knee and hook the opposite elbow outside it.
Breath: Exhale to twist
- 4
Anchor the other hand
Place the back hand on the floor behind you to support the spine.
- 5
Unwind and switch
Release on an exhale and repeat on the other side.
Benefits
- Improves spinal rotation and mobility
- May stimulate digestion
- Releases the back and shoulders
- Builds awareness and focus
Common mistakes
- Twisting from the neck instead of the spine
- Rounding the back to force the bind
- Holding the breath
Modifications & variations
- Simply hug the bent knee instead of binding
- Sit on a folded blanket
- Keep the extended-leg foot flexed and active
Related poses
Video transcriptIn this session, Ishwarya demonstrates Marichyasana C, guiding a seated twist and bind on both the left and right sides.
Hi, welcome to Yoga & You. I am Ishwarya, and today we are going to do Marichyasana C.
You bend your left foot, place it a couple of inches away from your right thigh, drop your left hand from behind, stretch your right hand up, use your right hand, push your left knee in, wrap it around, bring your left hand from behind, and lock. And as you inhale, lift in your spine, and as you exhale, twist back. Once again, stay up for a minimum of 5 deep breaths, and to release us enough, simply release, stretch your hands up, bring it down.
Repeat the same thing on the other side, fold your right foot in, drop your right hand behind, stretch your left hand up, push your right knee in, push and lock, and twist back. Maintain the position that we find in this position, twist back, release, release your hands, stretch your hands up, exhale and up.
Thank you.
Frequently asked questions
- What are the benefits of seated twists like Marichyasana?
- Twists improve spinal mobility, release back and shoulder tension, and are traditionally said to aid digestion by gently massaging the abdomen. Move from a long spine and never force the rotation.
- Who was Marichi in the Marichyasana poses?
- Marichi is a sage (rishi) in Indian tradition, said to be a mind-born son of Brahma and grandfather of Surya (the sun). The Marichyasana poses carry his name.
References
- B.K.S. Iyengar, Light on Yoga — Marīcyāsana · Book — Alignment reference from the Indian Iyengar tradition.