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Intermediate · Twist

Marichi’s Pose III
Marichyasana III

A seated twist around one upright knee that develops axial length and controlled rotation.

Instructional illustration of Marichi’s Pose III
LevelIntermediate
Pose typeTwist
Primary focusSpine, Hips

How to practice Marichi’s Pose III

  1. Sit with both legs extended and bend one knee with the foot grounded.
  2. Place the opposite arm outside the bent knee.
  3. Inhale to sit taller through the crown.
  4. Exhale to rotate toward the bent knee without pulling forcefully.

Practice tips

  • Keep the lower arm wrapped around the shin instead of hooking the elbow.
  • Sit on a blanket if the pelvis tips backward.
Practice note: Keep the twist gentle for spinal, hip or abdominal concerns.

Understanding Marichi’s Pose III

Marichi’s Pose III is categorized as a intermediate twist pose with an emphasis on Spine and hips. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.

Common practice points

  • Lengthen the spine before rotating.
  • Let the movement travel through the whole torso instead of forcing the neck.
  • Keep the breath smooth and choose a smaller range after meals or with back sensitivity.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

Half Lord of the Fishes Ardha MatsyendrasanaBharadvaja’s Twist Bharadvajasana I

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.