Marichyasana C

Marichyasana C

Marichyasana C is a seated twist toward one upright bent knee while the other leg stays extended.

Type: Twist
Focus: Twist
Intermediate ยท 5/10

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How to do this pose

  1. Sit with one leg long and the opposite foot planted close to its sitting bone.
  2. Rest the opposite arm around the bent knee and the other hand behind the hip.
  3. Lengthen the torso and turn gently toward the bent leg; unwind before switching sides.

Before you begin

Avoid strong abdominal compression in pregnancy or after surgery; stop for back or knee pain.

What you should feel

Mild movement around the ribs and outer hip.

Benefits

Practises seated rotation with an asymmetrical leg base.

Common mistakes

Pulling against the knee to force a deeper rotation.

Modifications

Sit on a blanket or use a chair twist without a bind.

Prep Poses

Gentle Seated Spinal Twist

Follow-Up Poses

Easy Seated

Related Content

Sit on a blanket or use a chair twist without a bind.