Asana · Practise on your own
Marichyasana C
Marichi's pose C
Pose of the sage Marichi, third variation. A seated twist toward the bent knee.
Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.
- Meaning
- Marichi = a sage, one of the sons of Brahma; asana = seat or posture
- Family
- Seated twist
- Level
- Intermediate
- Gaze
- To the side, over the back shoulder
Take care
Lengthen before you turn. Take care with a recent back injury, and in pregnancy choose open twists.
How it is done
- 1
Breathe in
Bend the right knee, foot flat, and lengthen the spine.
- 2
Breathe out
Turn to the right, bring the left arm round the outside of the right knee, and bind behind the back if it comes.
- 3
Breathe freely
Look over the right shoulder and stay for five breaths, then change sides.
Holding it
Five breaths on each side.
Making it easier
Hug the knee with the opposite arm instead of binding.
What the tradition says it does
- Rotates the spine
- Opens the shoulders
Variations
Sources and tradition
- YOG Union App Content Map, 2 November 2026, p. 4
- Ashtanga Primary Series as commonly taught in the Mysore style; sequence order and counts await subject review