Variations (1)
With Props (1)
Marichyasana III
मरीच्यासन ३
Marichyasana III is a seated twist that improves spinal mobility and digestion. It stimulates the abdominal organs and relieves stress.
Anatomy Involved
Benefits
- Improves spinal mobility
- Stimulates the abdominal organs
- Improves digestion
- Relieves stress
- Strengthens the back muscles
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Back injury
- Pregnancy
- Headache
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Lengthen the spine on the inhalation, deepen the twist on the exhalation
- 2Initiate the rotation from the navel, then the chest, finally the head
- 3Keep both sitting bones grounded equally
- 4Maintain the length of the spine — do not collapse into the twist
- 5Use the breath to create space for the rotation
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
Marichyasana III is a seated twist that improves spinal mobility and digestion. It stimulates the abdominal organs and relieves stress.
How to Practice
1. Sit in Dandasana with your legs straight out in front of you, spine erect.
2. Bend your left knee and place your left foot flat on the floor next to your right outer thigh.
3. Inhale, raise your right arm overhead.
4. Exhale, twist to the left, bringing your right arm around the outside of your left knee. Place your left hand on the floor behind you.
5. Lengthen your spine on each inhale, and twist a little deeper on each exhale. Gaze over your left shoulder.
6 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Marichyasana III
What is Marichyasana III?
Marichyasana III is a seated twist that improves spinal mobility and digestion. It stimulates the abdominal organs and relieves stress.
What are the benefits of Marichyasana III?
Improves spinal mobility. Stimulates the abdominal organs. Improves digestion. Relieves stress. Strengthens the back muscles.
Who should avoid Marichyasana III?
Avoid this pose if you have: Back injury, Pregnancy, Headache.
How many steps are in Marichyasana III?
Marichyasana III is practiced in 11 steps. Sit in Dandasana with your legs straight out in front of you, spine erect.
Is Marichyasana III suitable for beginners?
Marichyasana III is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Marichyasana III?
You may use: blanket, block, strap. Props make the pose more accessible and comfortable.
What poses should I do before Marichyasana III?
Prepare with: Staff Pose, Baddha Konasana, Bharadvajasana I (seated). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Marichyasana III with other poses