Variations (1)
With Props (1)
Sage Marichi's Twist in Chair
Marichyasana III (Chair) · मरीच्यासन III (कुर्सी)
Also known as: Chair Marichyasana
Sage Marichi's Twist in Chair, also called Chair Marichyasana is a classical yoga posture. Its Sanskrit name Marichyasana III (Chair) translates word-for-word as: Maricha (Sage Marichi) · Asana (Pose III in Chair). Seated on the mat, the practitioner rotates the spine, creating space between each vertebra. The posture works to engage the core, strengthen and extend the back and open and strengthen the shoulders. Relieves spinal stiffness. Massages the digestive organs. It is particularly valued for improving overall posture and developing greater flexibility. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. A chair can be used to make the posture more accessible and support correct alignment. Practitioners with spinal injury and abdominal surgery should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Deep spinal rotation with chair support
- Relieves spinal stiffness
- Massages the digestive organs
- Accessible for limited mobility practitioners
- Improves thoracic spine mobility
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Disc Herniation
Spinal flexion and rotation under load increase intradiscal pressure and can push herniated material toward spinal nerves.
Initiate the rotation from the upper thoracic spine; avoid forceful lumbar rotation.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Initiate the twist from the upper spine and ribs rather than forcing from the waist; keep both sitting bones grounded.
Diarrhea
Twisting and strong abdominal compression stimulate intestinal peristalsis, which can worsen diarrhoea.
Rest and allow the digestive system to recover; practise only very gentle, restorative postures.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Twist from the upper thoracic spine only, opening the chest rather than compressing the abdomen; use a chair for support.
Props That Can Help
Optional supports — use when helpful, not required
Chair
Sit sideways on a chair and use the back rest for leverage — this is the most accessible form of a spinal twist for any body.
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
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
neck pain
Keep head facing forward or turn gently.
shoulder injury
Avoid deep bind; place hand on hip or back of chair.
hip injury
Sit on a blanket for elevation; avoid deep twist.
arthritis
Perform gently, avoid deep twist.
menstruation
Twist gently, not deeply.
Target Areas
Practice Flow
How to Practice
1. Sit upright on the chair with your feet flat on the floor.
2. Bend your right leg, placing your right foot close to your left inner thigh.
3. Inhale and raise your left arm overhead.
4. Exhale and gently twist your torso to the right, wrapping your left arm around your right knee.
5. Place your right hand on the back of the chair.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Marichyasana III (Chair)
What is Sage Marichi's Twist in Chair?
Sage Marichi's Twist in Chair, also called Chair Marichyasana is a classical yoga posture. Its Sanskrit name Marichyasana III (Chair) translates word-for-word as: Maricha (Sage Marichi) · Asana (Pose III in Chair). Seated on the mat, the practitioner rotates the spine, creating space between each vertebra. The posture works to engage the core, strengthen and extend the back and open and strengthen the shoulders. Relieves spinal stiffness. Massages the digestive organs. It is particularly valued for improving overall posture and developing greater flexibility. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners and seniors. A chair can be used to make the posture more accessible and support correct alignment. Practitioners with spinal injury and abdominal surgery should approach with care or consult a qualified teacher.
What are the benefits of Sage Marichi's Twist in Chair?
Deep spinal rotation with chair support. Relieves spinal stiffness. Massages the digestive organs. Accessible for limited mobility practitioners. Improves thoracic spine mobility.
Who should avoid Sage Marichi's Twist in Chair?
Avoid this pose if you have: Spinal disc herniation, Acute back pain, Diarrhoea, Pregnancy.
How many steps are in Sage Marichi's Twist in Chair?
Sage Marichi's Twist in Chair is practiced in 10 steps. Sit upright on the chair with your feet flat on the floor.
Is Sage Marichi's Twist in Chair suitable for beginners?
Yes, Sage Marichi's Twist in Chair is a beginner-friendly pose suitable for all levels.
What props are needed for Sage Marichi's Twist in Chair?
You may use: chair. Props make the pose more accessible and comfortable.
What conditions does Sage Marichi's Twist in Chair help with?
Sage Marichi's Twist in Chair is therapeutic for: posture correction, flexibility, digestive problems, back pain, anxiety.
What poses should I do before Sage Marichi's Twist in Chair?
Prepare with: Marichyasana III, Staff Pose, Baddha Konasana, Bharadvajasana I (seated). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Marichyasana III (Chair) with other poses