Marichi’s Pose C - Marichyasana С


Marichi’s Pose С or Marichyasana C (muh-ree-chee-AHS-uh-nu) is the third of four poses dedicated to the Sage Marichi. The seated twist offers a deep stretch throughout the back, ribs, and shoulders. It also keeps the intervertebral disks—those little jelly-filled “doughnuts” between your vertebrae—supple.
Marichyasana C activates the three lower chakras—the muladhara (root chakra), svadhisthana (sacral chakra), and manipura (solar plexus chakra)—to cultivate a sense of security, stability, and self-confidence.

Pose Detail

Step-by-Step Instructions

Step 1
Start in Dandasana. Bend the right knee and place your foot flat on the mat, a comfortable distance away from your hip.
Step 2
Ground through both sitting bones and lengthen the spine.
Step 3
Place your right hand or fingertips behind you for support.
Step 4
As you inhale, raise your left arm. Exhale and twist your upper back to the right.
Step 5
Bring your left arm across the right leg, pressing the left upper arm against the outer right knee. Bend the left elbow, point your fingertips to the ceiling, and keep that hand active.
Step 6
With each inhalation, press the sitting bones into the floor and lengthen the spine.
Step 7
With each exhalation see if you can twist a little further to the right.
Step 8
Keep the outstretched leg active.
Step 9
Stay for 5 deep breaths.
Step 10
To come out of the pose, bring your gaze back to the front as you inhale, and release the arms and straighten both legs as you exhale.
Step 11
Pause or take a Vinyasa before repeating on the other side.

Benefits and Contraindications


Relieves back and hip pain

Stretches the spine and shoulders

Stimulates the abdominal organs

Tones the liver and spleen


High or low blood pressure

Migraine or headache

Spine injury



Modifications, Props and Tips

  • Both sit bones should be on the floor. If one buttock elevates then you may want to try experimenting with your foot and knee position. Moving your foot a bit further away from the thigh and pushing down through the foot onto the floor should help ground the elevated buttock. If you still can get both buttocks to ground then pop a cushion under your elevated buttock.
  • If you have a tendency to slump in this pose then come up onto your fingertips on your backhand in order to push yourself a little more upright in the pose. This will help you to strengthen your lower back muscles to support you in this seated twist.

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.