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Marichyasana III (Chair)

मरीच्यासन III (कुर्सी)

This chair-based adaptation of Marichyasana III provides a deep seated twist using the chair for support and leverage. The practitioner sits sideways on the chair and uses the backrest to deepen the rotation. This variation makes one of yoga's most therapeutic twists accessible to those who cannot sit on the floor, and is particularly effective for relieving spinal stiffness.

Anatomy Involved

Benefits

5

Avoid If

4
  • Spinal disc herniation
  • Acute back pain
  • Diarrhoea
  • Pregnancy

Common Mistakes to Avoid

✕Forcing the twist from the shoulders instead of initiating from the abdomen
✕Rounding the spine — maintain length before rotating
✕Lifting one sitting bone off the floor
✕Holding the breath during the rotation
✕Twisting beyond a comfortable range — respect your body's limits

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues
  • 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

posture correctionflexibilitydigestive problemsback painanxiety

Pose Type

twistseated

Body Focus

spinecoreshoulders

Focus Areas

flexibility

Best For

beginnersseniorsprenatalpostnataldesk workersplus size

Yoga Styles

hathaiyengarrestorativeprenatal

When to Practice

warm upquick practicemorningdesk workers

Position

sitting

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

AbsDeltoids

Practice Flow

MA
Marichyasana III
Staff Pose
Staff Pose
Baddha Konasana
Baddha Konasana
Bharadvajasana I (seated)
Bharadvajasana I (seated)
MA
This pose
Supta Tadasana
Supta Tadasana
Savasana
Savasana

About this Pose

This chair-based adaptation of Marichyasana III provides a deep seated twist using the chair for support and leverage. The practitioner sits sideways on the chair and uses the backrest to deepen the rotation. This variation makes one of yoga's most therapeutic twists accessible to those who cannot sit on the floor, and is particularly effective for relieving spinal stiffness.

How to Practice

1

1. Sit upright on the chair with your feet flat on the floor.

2

2. Bend your right leg, placing your right foot close to your left inner thigh.

3

3. Inhale and raise your left arm overhead.

4

4. Exhale and gently twist your torso to the right, wrapping your left arm around your right knee.

5

5. Place your right hand on the back of the chair.

5 more steps remaining

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Frequently Asked Questions

Common questions about Marichyasana III (Chair)

What is Marichyasana III (Chair)?

This chair-based adaptation of Marichyasana III provides a deep seated twist using the chair for support and leverage. The practitioner sits sideways on the chair and uses the backrest to deepen the rotation. This variation makes one of yoga's most therapeutic twists accessible to those who cannot sit on the floor, and is particularly effective for relieving spinal stiffness.

What are the benefits of Marichyasana III (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 Marichyasana III (Chair)?

Avoid this pose if you have: Spinal disc herniation, Acute back pain, Diarrhoea, Pregnancy.

How many steps are in Marichyasana III (Chair)?

Marichyasana III (Chair) is practiced in 10 steps. Sit upright on the chair with your feet flat on the floor.

Is Marichyasana III (Chair) suitable for beginners?

Yes, Marichyasana III (Chair) is a beginner-friendly pose suitable for all levels.

What props are needed for Marichyasana III (Chair)?

You may use: chair. Props make the pose more accessible and comfortable.

What conditions does Marichyasana III (Chair) help with?

Marichyasana III (Chair) is therapeutic for: posture correction, flexibility, digestive problems, back pain, anxiety.

What poses should I do before Marichyasana III (Chair)?

Prepare with: Marichyasana III, Staff Pose, Baddha Konasana, Bharadvajasana I (seated). These warm up the relevant muscles and joints.

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