Marichi’s (Marichyasana)
Pose Overview
| Common Name | Marichi's |
| Traditional Sanskrit Name | Marichyasana |
| Sanskrit Name Pronunciation | mar-ee-chee-AHS-ah-nuh |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Straight ahead or the nose |
Marichi's Pose, also known as Marichyasana III, is a standing yoga pose that is considered to be an intermediate level pose. The pose is named after the sage Marichi, who is said to be one of the ten mind-born sons of the creator god Brahma in Hindu mythology.
Benefits of Marichi's
Marichi's Pose strengthens the legs and core, improves balance and stability, and stretches the spine and hips. It also helps to stimulate the abdominal organs and increase blood flow to the digestive system, promoting overall health and wellness.
How to Enter Marichi's
Start in a seated position with your legs stretched out in front of you. Bend your right knee and place your right foot on the floor next to your left knee. Take a deep breath and as you exhale, twist your torso to the right, placing your right hand on the floor behind you and your left hand on your right knee. Keep your left leg extended and straight as you twist deeper into the pose. Hold the pose for several deep breaths, then release and repeat on the other side.
How to Exit Marichi's
Release your twist and return to a seated position. Take a few deep breaths and release any tension in your body.
Common Marichi's Modifications & Variations
If you are unable to reach the floor with your hand, use a block or blanket to support your hand. If you are feeling more advanced, you can try to reach your hand behind your back, grasping your opposite elbow or wrist.
Common Mistakes with Marichi's
Rounding the back or slouching in the pose can put unnecessary stress on the spine and lower back, so be sure to keep your spine straight and engaged. Twisting too quickly or too deeply can also cause injury, so move into the pose slowly and mindfully.
Safety Guidance
Be mindful of any existing back or knee injuries and proceed with caution. Do not push your body too deeply into the twist, and always listen to your body's signals.
