Pose library›Twist
Intermediate · Twist

Marichi’s Pose III
Marichyasana III

A seated twist around one upright knee that develops axial length and controlled rotation.

Instructional illustration of Marichi’s Pose III
LevelIntermediate
Pose typeTwist
Primary focusSpine, Hips

How to practice Marichi’s Pose III

  1. Sit with both legs extended and bend one knee with the foot grounded.
  2. Place the opposite arm outside the bent knee.
  3. Inhale to sit taller through the crown.
  4. Exhale to rotate toward the bent knee without pulling forcefully.

Practice tips

  • Keep the lower arm wrapped around the shin instead of hooking the elbow.
  • Sit on a blanket if the pelvis tips backward.
Practice note: Keep the twist gentle for spinal, hip or abdominal concerns.
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