top of page

Marichi's Pose III (Marichyasana III)

Yoga is a beautiful journey of self-discovery and physical transformation. Among the many poses that yoga offers, Marichi's Pose III, or Marichyasana III, stands out for its deep spinal twist and the holistic benefits it provides. This pose, dedicated to the sage Marichi, combines flexibility, strength, and mindfulness, making it a favorite for many yoga practitioners. Let's explore this pose in detail and uncover its magic together.

Marichi's Pose III

Marichyasana III is a seated twist that invigorates the spine, massages the abdominal organs, and calms the mind. It is named after Marichi, one of the sons of Brahma and a great sage who is considered the "ray of light." This pose embodies the brilliance and wisdom of its namesake, offering practitioners a radiant experience of physical and mental clarity.

The name Marichyasana III comes from Sanskrit:

  • Marichi: A ray of light, representing the sage Marichi.

  • Asana: Pose.

Together, Marichyasana III translates to the "Pose of the Sage Marichi." This pose pays homage to the ancient wisdom and enlightenment symbolized by Marichi.

Marichyasana III is pronounced as Mah-REE-chee-AHS-ah-nuh Three. Embrace the sound of the name as you chant it, connecting with the ancient roots of yoga.

Anatomy of Marichi's Pose III (Marichyasana III)

Marichyasana III primarily targets the spine, shoulders, and abdomen. Here’s a closer look at the anatomical focus:

  • Spine: The twisting motion increases flexibility and strength.

  • Shoulders: Opening and stretching the shoulder joints.

  • Hips: Engaged and aligned to support the twist.

  • Abdominal muscles: Activated to support the twist and enhance digestion.

  • Chest: Opens up, improving lung capacity and breathing.

Marichi's Pose III (Marichyasana III): Steps and Instructions

  1. Start in Dandasana (Staff Pose): Sit on the floor with your legs extended straight in front of you, keeping your spine tall.

  2. Bend your right knee: Bring your right foot close to your pelvis, placing it on the floor with the sole flat.

  3. Inhale and lengthen your spine: Reach the crown of your head towards the ceiling.

  4. Exhale and twist: Rotate your torso to the right, placing your left elbow on the outside of your right knee. Your right hand can be placed behind you on the floor for support.

  5. Gaze over your right shoulder: Keep your neck aligned with your spine.

  6. Hold the pose: Maintain the twist for several breaths, deepening with each exhale.

  7. Release and repeat: Slowly come back to the center and repeat on the opposite side.

Marichi's Pose III

When to Do It

Marichyasana III can be practiced at any time of the day. However, it is particularly beneficial:

  • In the morning to wake up your spine and start the day with energy.

  • In the evening to relieve stress and detoxify after a long day.

Preparatory Poses

To prepare your body for Marichyasana III, consider these preparatory poses:

  • Sukhasana (Easy Pose)

  • Marjaryasana-Bitilasana (Cat-Cow Pose)

  • Baddha Konasana (Bound Angle Pose)

  • Paschimottanasana (Seated Forward Bend)

Follow-Up Poses

After practicing Marichyasana III, these follow-up poses can complement and enhance your practice:

  • Ardha Matsyendrasana (Half Lord of the Fishes Pose)

  • Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose)

  • Paschimottanasana (Seated Forward Bend)

  • Savasana (Corpse Pose) for deep relaxation


Marichyasana III is closely linked with the Manipura Chakra (Solar Plexus Chakra). Located around the navel, this chakra is the center of personal power, confidence, and vitality. Practicing this pose helps to activate and balance the Manipura Chakra, promoting inner strength and self-assurance.

Solar Plexus Chakra

Mantra for This Pose

Chanting a mantra while holding the pose can deepen your experience. The mantra “Om Namah Shivaya” is particularly powerful. It means "I bow to Shiva," acknowledging the divine consciousness within.

Alignment Cues

  • Keep your spine long and straight.

  • Ground through both sitting bones evenly.

  • Engage your core to support the twist.

  • Avoid collapsing your chest; keep it open and broad.

  • Ensure your head and neck follow the twist naturally.

Duration of Hold

Hold Marichyasana III for 30 seconds to 1 minute on each side. Gradually increase the duration as your flexibility and comfort improve.

Drishti (Gaze)

Your gaze, or Drishti, should be over your back shoulder. This helps maintain balance and deepen the twist.

Physical & Spiritual Awareness

Physically, you’ll feel a deep stretch and detoxification, especially in your spine and digestive organs. Spiritually, this pose encourages introspection and a sense of inner calm. It’s a moment to connect with your breath and center your thoughts.

Beginners’ Tips

  • Sit on a folded blanket if your hips are tight.

  • Keep the extended leg straight if bending it under is uncomfortable.

  • Use a yoga strap around your knee if you can’t reach it with your opposite arm.

Who Should Not Do It

Avoid this pose if you have:

  • Severe spinal injuries or conditions

  • Recent abdominal surgery

  • Herniated discs

  • Pregnancy, as the twist may be too intense

Who Should Do It

Marichyasana III is beneficial for:

  • Individuals with mild back pain

  • Those looking to improve digestion

  • People seeking better spinal flexibility

  • Anyone wanting to detoxify and rejuvenate

Benefits of Marichi's Pose III (Marichyasana III)

  • Improves spinal flexibility and mobility

  • Enhances digestion and detoxifies internal organs

  • Stretches the hips, shoulders, and neck

  • Alleviates stress and anxiety

  • Balances energy flow and revitalizes the body

  • Activates the Manipura Chakra, boosting confidence

Variations of Marichi's Pose III (Marichyasana III)

  • Marichyasana III with Bind: The traditional version described above, with an optional binding of the hands behind the back for a deeper stretch.

  • Marichyasana III without Bind: A simpler variation where both hands rest on the knee and floor, respectively.

  • Seated Twist: A simpler variation where both legs remain extended.

Modifications for Marichi's Pose III (Marichyasana III)

  • Use a bolster or block under your hand for support.

  • Keep the extended leg straight if folding it is uncomfortable.

  • Hold onto a yoga strap looped around your knee for assistance.

Common Mistakes

  • Rounding the back instead of elongating the spine.

  • Twisting from the shoulders rather than the torso.

  • Allowing the bent knee to lift off the ground.

  • Holding the breath instead of maintaining a steady flow.

Safety and Precautions

  • Move slowly into the twist to avoid injury.

  • Listen to your body; never force the pose.

  • Consult with a yoga instructor if you’re unsure about your alignment.

Additional Preparation Tips

Direction to Face

Face east while practicing, symbolizing new beginnings and the rising sun’s energy.

What to Wear

Comfortable, stretchy clothing that allows full range of motion. Avoid anything too tight or restrictive.

Suitable Place and Essential Oil or Fragrance

Choose a quiet, clutter-free space. Enhance the atmosphere with calming essential oils like lavender or sandalwood.

Music for This Pose

Soft, instrumental music or nature sounds can create a serene environment, helping you to focus and relax.

Marichyasana III is a transformative pose that offers a myriad of benefits. By integrating this pose into your regular yoga practice, you’ll experience improved flexibility, better digestion, and a deeper connection to your inner self. Remember, yoga is a journey, not a destination. Take your time, breathe deeply, and enjoy the process.

Happy yoga-ing, everyone!


If you have found this information valuable, make sure to subscribe to our weekly newsletters. Stay updated and never miss out on anything while you continue your journey toward optimal health and holistic living.


2 comentarios

Obtuvo 0 de 5 estrellas.
Aún no hay calificaciones

Agrega una calificación
06 jun
Obtuvo 5 de 5 estrellas.

Namaste. Super helpful content.

Me gusta
Contestando a

That’s great to hear! Thank you! Namaste🙏

Me gusta
Pooja Chauhan_edited_edited.jpg

About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

  • Pinterest
  • Instagram
  • Facebook

Take the leap of Faith! - Subscribe NOW!

By entering your info, you’ll receive – FREE access to exclusive insights, private Q+As, inspiring content and the latest trends and roadmap for your delivered with 💜 to your inbox. (Unsub anytime with a click.) You also agree to our Terms of Use and Privacy Policy.

bottom of page