Marichi's Pose C

Marichyasana C

Marichi's Pose C is a seated twist: with one knee bent upright, the opposite elbow hooks outside it and the arms bind behind the back as the spine revolves. It wrings the abdomen and mobilizes the spine while the bind opens the shoulders. The twist deepens with each exhale.

Alignment cues

• Bend one knee up, foot flat by the sit bone
• Hook the opposite elbow outside the knee and revolve
• Bind the hands behind the back and lengthen the spine on each inhale

Benefits

• Increases spinal rotation
• Stimulates digestion
• Stretches the shoulders and outer hip

Modifications

• Hold the opposite wrist instead of binding hands fully
• Use a strap between the hands to bridge the bind