Vinyala

Pose sheet

Sage Marichi’s Pose C (III)

Marīcyāsanaमरीच्यासन

Sit with one leg extended and twist toward your bent knee.

Open this pose in the 3D body

Steps

Support

Sit bones, extended left leg, right sole, and supporting right palm.

Enter

  1. Sit in Staff Pose with both legs extended.
  2. Bend your right knee; ground your foot near your right sit bone.
  3. Place your right hand behind you; inhale and lengthen your spine.
  4. Exhale and turn your torso toward your right knee.
  5. Hook your left elbow outside your right knee.

Hold

  1. Keep your left thigh active, with your toes pointing up.
  2. Ground both sit bones and keep your right foot planted.
  3. Lift your chest and distribute the rotation through your trunk.
  4. Keep your neck long and your breathing continuous.

Exit

  1. Release your left elbow and slowly unwind the twist.
  2. Extend your right leg and return to Staff Pose.
  3. Repeat on the other side, switching legs and arms.
Breathing
Inhale to lengthen; exhale to twist. Keep breathing continuously.
Gaze
Over your right shoulder; alternatively, align your head with your chest.
Duration
At least ten counts.

Adapt

Adaptations

  • Raised seatSit on a folded blanket to keep your trunk upright.
  • Knee hugHold your knee with your opposite hand; leave your elbow unhooked.
  • Bind with a strapWrap your opposite arm around your knee; clasp a strap behind.
  • ChairSit in a chair; raise one foot onto its seat and twist.

Variations

  • Variations A/B: forward fold and bind; B adds half lotus.
  • Bound C: hands clasped behind.
  • Variation D: half lotus, twist toward the raised knee, and bind.

Signals of effort

  • Trunk rotation toward the raised knee.
  • Deep flexion of one knee and its hip.
  • Weight on the wrist of the supporting back hand.