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Marichyasana (Marichi C Pose)

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Also called:

  • Marichi's Pose
  • Marichyasana 3 Pose
  • Marichyasana C Pose


  • Intermediate



Benefits: This is a wonderful pose to stretch the neck, back, hips, and shoulders.

How it's done:

  • Begin seated with legs extended.  
  • Bend right knee, and bring right heel as close to sits bone as possible
  • Take right arm and move it over the knee - so as to create zero gap between armpit and knee
  • Keep spine straight, heart open, and hips grounded
  • Twist right arm so that it wraps around the shin, and hand is at your side/back with palm up
  • Now twist to the left.  Move your left and to meet and grasp the waiting right hand
  • Open heart
  • Gaze should be looking left, eyes forward. 
 David Garrigues from the Asana Kitchen explains this challenging and twisty pose:

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