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Variations (2)

MAMA

Marichyasana III (with blanket)

मरीच्यआसन III (संस्थित)

Marichyasana III is a seated twist that improves spinal mobility and digestion. The blanket provides support for the hips, making it accessible for beginners.

Anatomy Involved

Benefits

5

Avoid If

4
  • Back pain
  • Knee injury
  • Diarrhea
  • Pregnancy (avoid deep twists)

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

Pose Type

twistseated

Body Focus

spinecoreshoulders

Focus Areas

flexibilitybreathingstrength

Best For

beginnersseniorsprenatalpostnataldesk workersplus size

Yoga Styles

hathaiyengarrestorativeprenatal

When to Practice

warm upquick practicemorning

Position

seated

Target Areas

AbsUpper BackLower BackDeltoidsAdductors

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

Marichyasana III is a seated twist that improves spinal mobility and digestion. The blanket provides support for the hips, making it accessible for beginners.

How to Practice

1

1. Sit on a folded blanket with your spine straight.

2

2. Bend your right leg, placing the foot close to your left buttock. Keep your left leg straight.

3

3. Inhale, raise your left arm straight up.

4

4. Exhale, bring your left arm outside your right knee, grasping the foot if possible.

5

5. Inhale and lengthen your spine, lifting through the sternum.

7 more steps remaining

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Frequently Asked Questions

Common questions about Marichyasana III (with blanket)

What is Marichyasana III (with blanket)?

Marichyasana III is a seated twist that improves spinal mobility and digestion. The blanket provides support for the hips, making it accessible for beginners.

What are the benefits of Marichyasana III (with blanket)?

Improves spinal mobility. Stimulates digestion. Relieves lower back pain. Stretches the shoulders and hips. Calms the mind.

Who should avoid Marichyasana III (with blanket)?

Avoid this pose if you have: Back pain, Knee injury, Diarrhea, Pregnancy (avoid deep twists).

How many steps are in Marichyasana III (with blanket)?

Marichyasana III (with blanket) is practiced in 12 steps. Sit on a folded blanket with your spine straight.

Is Marichyasana III (with blanket) suitable for beginners?

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

What props are needed for Marichyasana III (with blanket)?

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

What poses should I do before Marichyasana III (with blanket)?

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

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