Vinyala

Pose sheet

Pose Dedicated to the Sage Marichi III

Marīcyāsana IIIमरीच्यासन

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

Open this pose in the 3D body

Steps

Support

Both sitting bones, planted foot, extended heel, and back palm.

Enter

  1. Sit in Staff Pose with both legs extended.
  2. Bend your right knee; place that foot beside your left thigh.
  3. Place your right palm behind your hip.
  4. Inhale, lengthen your spine, and lift your left arm.
  5. Exhale; twist right, with your left elbow outside your right knee.

Hold

  1. Ground both sitting bones and keep your right foot planted.
  2. Engage your left leg, kneecap up, and draw your toes back.
  3. Keep your left forearm vertical; lower your shoulders.
  4. Keep both sides of your waist long and your chest upright.

Exit

  1. Inhale and gently bring your gaze forward.
  2. Exhale, release your arms, and extend both legs into Staff Pose.
  3. Repeat on the other side, switching legs and arms.
Breathing
Inhale to lengthen; exhale to twist. Keep breathing continuously.
Gaze
Over the twisting-side shoulder, without forcing.
Duration
5 breaths per side.

Adapt

Adaptations

  • BlanketSit on a folded blanket with both sitting bones supported.
  • BlockPlace your back hand on a block to stay upright.
  • Knee hugHold your knee with the opposite hand, without hooking your elbow.
  • ChairSeated, place one heel on the seat; twist toward that knee.

Variations

  • Knee-wrap variation: wrap the knee; bind behind, directly or with a strap.
  • Bent-knee twist variation: hold your bent knee and twist away from it.
  • Variation IV/D: half lotus, other knee bent, and bound arms.

Signals of effort

  • Torso rotation toward the bent thigh.
  • Deep flexion of one knee.
  • Weight on the wrist of the back hand.