Twist · Intermediate
Marichi's Pose C
Marichyasana C·मरीच्यासन C·marīcyāsana
Also called: Sage Marichi's Twist
Marichyasana C is a step deeper than Ardha Matsyendrasana — the rotation comes more from the lumbar spine because the bottom leg stays straight. Don't pull on the knee to deepen the twist; let the breath and the elbow-hook do the work.
Benefits
- Deeper rotation than Ardha Matsyendrasana — works the lumbar spine more directly
- Compresses and stimulates the digestive organs
- Releases the lower back and SI region
- Develops the rotation needed for arm balances and binding poses later
How to practise Marichi's Pose C
- Sit with both legs extended in front of you.
- Bend the right knee. Plant the right foot flat on the floor, heel close to the right sit bone.
- Keep the left leg long and active, foot flexed.
- Inhale and lengthen the spine tall.
- Exhale and rotate your torso to the right. Place the right hand on the floor behind you for support.
- Hook the left elbow on the OUTSIDE of the right knee.
- Press the elbow into the knee gently to deepen the rotation. Switch sides.
Suggested hold: 45s · Breath: Paced
How Marichi's Pose C affects your doshas
In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.
| Dosha | Effect | Notes |
|---|---|---|
| Vata | Neutral | broadly neutral |
| Pitta | Balancing | a good fit — helps settle this dosha |
| Kapha | Balancing | a good fit — helps settle this dosha |
Who should avoid or modify this pose
- Pregnant women should practice an open variation only — don't compress the belly
- Don't practice with herniated disc or SI joint instability
- Avoid with recent abdominal, back, or hip surgery
- Skip during an active IBS flare or after a heavy meal
If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.
Modifications
- Sit on a folded blanket to elevate the hips
- Keep the bottom hand on a block for support if the floor is far
- Hold the bent knee instead of the elbow-hook for an easier rotation
- Practice the open-twist variant during pregnancy
Traditional source: Modern hatha — Modern Iyengar/Ashtanga lettering of seated twists named for the sage Marichi (a son of Brahma). the Hatha Yoga Pradipika does not enumerate the lettered variants.