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Marichyasana (Sage Marichi’s Pose): Variations A, B, C & D with Benefits & Steps

Marichyasana derives its name from the revered ancient sage, Marichi. In Hindu mythology, Marichi is considered one of the seven great seers (Saptarishi) and is believed to be the mind-born son of Brahma, the creator. By practicing this pose, we honor his wisdom and connect with the ancient yogic lineage.

Marichyasana (Sage Marichi’s Pose)

Pronouncing those Sanskrit terms can be quite a tongue-twisting adventure, but don't worry; I've got you covered! Marichyasana is pronounced as "Mah-ree-chi-AHS-uh-nuh." Embrace the challenge and let the Sanskrit words flow gracefully from your lips.

Before we dive into the how-to's, let's get acquainted with the anatomy of this pose. Marichyasana is a powerful seated twist that primarily targets the spine, shoulders, and hips. As we twist, we stimulate the digestive organs, enhancing their functionality and detoxifying the body. This asana also calls upon our core strength to stabilize our posture.

How to Perform Marichyasana A (Sage Marichi’s Pose A)

Are you excited to get into the pose? Well, let's get started! Here's a step-by-step guide to gracefully flowing into Marichyasana:

  1. Start in Dandasana (Staff Pose), sitting with your legs extended forward.

  2. Bend your right knee and draw your heel close to your pubis, keeping your foot flat on the ground about 2 inches from the left thigh, with your toes pointing forward.

  3. Place your left hand (if your bent knee is your right) behind you on the floor.

  4. Extend your right arm forward and wrap it around your right leg, reaching for your right wrist.

  5. If needed, use a belt to lengthen your arms and make the pose more accessible.

  6. On an inhalation, open your chest and begin to bend forward from your hips.

  7. Keep your left leg active and the foot flexed throughout the movement.

  8. Maintain your shoulders parallel to the floor and continue to breathe.

  9. With each exhalation, lengthen your spine and go deeper into the pose by lowering it slightly further.

 Marichyasana A (Sage Marichi’s Pose A)

When to Do It

Marichyasana can be practiced in the morning to kickstart your day with renewed energy and vitality. Alternatively, you can indulge in this twist in the evening to unwind and release the tension accumulated throughout the day. As with any yoga practice, it's best on an empty stomach or at least a few hours after a meal.

Preparatory Poses

Preparation is the key to unlocking the full potential of Marichyasana. A few poses to warm up your body and mind before diving into the twist include Paschimottanasana (Seated Forward Bend) and Ardha Matsyendrasana (Half Lord of the Fishes Pose).

Follow-Up Poses

Completing the journey through Marichyasana opens doors to various follow-up poses. Bhujangasana (Cobra Pose)

Balasana (Child's Pose)


Ah, the subtle energy centers known as chakras! Marichyasana activates the Manipura Chakra, the solar plexus chakra, located around the navel region. By doing so, we ignite the fire within, boosting self-confidence, and promoting transformation.

 Manipura Chakra, the solar plexus chakra,

Mantra for this Pose

Every asana can be enhanced with a touch of spirituality. While practicing Marichyasana, let's resonate with the mantra "Om Namah Shivaya." This powerful chant pays homage to Lord Shiva, the divine representation of transformation and change.

Alignment Cues

Aligning our body properly in any yoga pose is crucial for safety and reaping the full rewards. As you embrace Marichyasana, remember these alignment cues:

  • Ground your sitting bones firmly.

  • Lengthen your spine while twisting, avoiding rounding the back.

  • Engage your core to support the twist.

  • Relax your shoulders away from your ears.

  • Gaze over your shoulder as you twist, following your drishti (focused gaze).

Duration of Hold

Yoga is about finding balance, so there's no rush! Hold Marichyasana for about 30 seconds to a minute on each side, giving yourself enough time to explore the depth of the twist and connect with your breath.


In this pose, your drishti, or focused gaze, should follow your twist. Gently look over your shoulder, fixing your gaze on a point to maintain your balance and concentration.

Physical & Spiritual Awareness

As you settle into Marichyasana, let your awareness flow through your body. Feel the grounded connection with the earth beneath you, the lengthening of your spine, the gentle twist unraveling tension, and the powerful fire in your core. Embrace the stillness and tranquility of your mind as you tap into your inner wisdom.

Beginners’ Tips

If you're new to Marichyasana, remember that patience is your best friend. Start with gentler variations and gradually deepen the twist as your body becomes more flexible. Listen to your body, and don't force yourself into the pose. The journey is just as enriching as the destination.

Who Should Not Do It

As with any yoga pose, certain conditions call for caution. If you're pregnant or have recent abdominal or back injuries, it's best to avoid Marichyasana. Additionally, individuals with herniated discs or sciatica should approach this pose with the guidance of an experienced yoga teacher.

Who Should Do It

Great news! Marichyasana is suitable for most practitioners, especially those looking to cultivate strength, flexibility, and awareness. It's a wonderful choice for anyone wanting to add a twist to their yoga practice, both physically and metaphorically.

Benefits of Marichyasana (Sage Marichi’s Pose)

Ah, the sweet rewards of Marichyasana! Prepare to be amazed by the myriad of benefits this pose has to offer:

  1. Digestive Detox: The gentle compression on the abdomen massages and stimulates the digestive organs, aiding in detoxification and improved digestion.

  2. Spinal Flexibility: Marichyasana is a delightful treat for your spine, enhancing its flexibility and mobility.

  3. Hip Opener: As you twist, your hips receive a nourishing stretch, releasing any accumulated tension.

  4. Core Strength: Engaging your core in the twist strengthens your abdominal muscles, providing stability and support.

  5. Stress Buster: The meditative nature of this pose calms the mind and alleviates stress, inviting peace and serenity.

  6. Energetic Awakening: The activation of the Manipura Chakra invigorates your energy centers, promoting inner transformation.

Variations of Marichyasana (Sage Marichi’s Pose)

Just like life, yoga offers various paths to explore. Marichyasana comes with different twists to add spice to your practice. Some popular variations include:

Marichyasana B (Sage Marichi’s Pose B) How to Perform Marichyasana B (Sage Marichi’s Pose B)

  1. Begin in Ardha Padmasana (Half Lotus Pose) by placing one foot on top of the opposite leg, close to the groin. If your knee doesn't reach the ground comfortably, you can practice the half lotus pose or try the beginner version.

  2. Bend the other leg and rest the foot on the ground.

  3. To practice a push-up variation in yoga, slowly lower yourself onto the mat until your chin is level with the knee of the bent leg.

  4. Wrap your arm (right in the image) around the bent leg, reaching behind with the other hand. If possible, interlock your fingers behind the leg.

Marichyasana B (Sage Marichi’s Pose B)

Marichyasana C (Sage Marichi’s Pose C)

How to Perform Marichyasana C (Sage Marichi’s Pose C)

  1. Start in Dandasana (Staff Pose) and bend your left leg, bringing it close to but not touching your straight leg. Ensure the flexed knee aligns with the ankle.

  2. Twist your torso towards the bent leg side and wrap your opposite arm around the knee until you can touch the opposite hand.

  3. This is a twisting pose in yoga, similar to Marichyasana C.

  4. Hold the twist for 10 seconds, enjoying the gentle stretch and release.

  5. Repeat the pose with the other leg, mirroring the steps and twisting towards the opposite side.

Marichyasana C (Sage Marichi’s Pose C)

Marichyasana D (Sage Marichi’s Pose D)

How to Perform Marichyasana D (Sage Marichi’s Pose D)

  1. Start in Dandasana (Staff Pose) and come into Ardha Padmasana (Half Lotus Pose) as in Marichyasana B. Place your left (or right) foot on top of the opposite thigh, close to the groin, ensuring the knee is above the ankle. If your left knee doesn't comfortably reach the mat, you can practice the half lotus or try the beginner version.

  2. Flex the other leg as mentioned earlier.

  3. Perform a back twist by turning towards the side of the bent leg.

  4. Touch the outside of your bent knee to the outside of your arm, facing the same direction, and wrap your arm around the bent knee, similar to Marichyasana C.

  5. Clasp your hands behind your back, creating a bind.

  6. Hold the pose for 10 seconds, enjoying the stretch and engagement.

  7. Repeat the sequence on the other side, mirroring the steps and twisting in the opposite direction.

Marichyasana D (Sage Marichi’s Pose D)

Modifications for Marichyasana (Sage Marichi’s Pose)

Yoga honors your uniqueness, and so does Marichyasana. If you find the full expression of the pose challenging, use props like a yoga strap or a bolster to make it more accessible. Alternatively, practice the pose with your back against a wall for added support.

Common Mistakes

As we navigate through the twists and turns of this pose, let's be mindful of some common mistakes:

  1. Overarching the Back: Avoid excessive arching of the back; instead, focus on lengthening your spine.

  2. Hunching the Shoulders: Keep your shoulders relaxed and away from your ears, maintaining an open chest.

  3. Forcing the Twist: Listen to your body and let the twist unfold naturally; avoid pushing beyond your current limits.

Safety and Precautions

Safety first, dear yogis! As you embrace Marichyasana, take these precautions into account:

  1. Injuries: If you have any back or abdominal injuries, approach this pose with care or consult your yoga teacher.

  2. Knee Sensitivity: Protect your knees by placing a cushion under the bent knee or use a folded blanket for support.

Additional Preparation Tips

Now, let's dive into some extra preparation tips to elevate your Marichyasana experience:

  • Direction to Face: For a harmonious flow of energy, practice this pose facing east, welcoming the rising sun and its transformative energy.

  • What to Wear: Choose comfortable, flexible clothing that allows you to move freely and effortlessly.

  • Suitable Place: Find a quiet and peaceful spot to immerse yourself fully into the practice. A space with natural light and good ventilation is ideal.

  • Essential Oil or Fragrance: Enhance your practice with invigorating scents like peppermint or calming aromas like lavender, aligning your mind and body.

  • Music for This Pose: Embrace the power of music that resonates with your soul. Soft instrumental tunes or soothing mantras can enhance your experience.

Embark on your journey of self-discovery and transformation through the magical world of Marichyasana. This asana serves as a bridge between our physical and spiritual selves, guiding us toward greater self-awareness and inner peace. So, unroll your mat, take a deep breath, and let the twists and turns of Marichyasana unfold the chapters of your own unique story!

Happy yoga-ing, everyone!


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About the Author

Namaste! My name is Pooja Chauhan

I am a Yoga Alliance Certified Yoga Teacher and a practitioner. Diving deep into the realm of my own heritage to create a significant impact in preserving and sharing my culture with the world.

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