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Marichyasana C

Marichyasana forward bend pose
The third of three variations to this twisting sequence of postures

Marichyasana C is another variation to a yoga position which is dedicated to the sage Marichi.

How to get into the position

Sitting on the floor firmly with both sitting bones and with your legs stretched out in front of you i.e. in Dandanasa (a.k.a. ‘Staff Pose’), fold your right leg into half-lotus and bend your left knee and put the foot on the floor; tilting the leg that is in half-lotus inward so that your pelvic bone is positioned sideways.

Inhale and reach both of your arms out in front of you. Then exhale and turn your palms up (so as to revolve your hands so that your knuckles are facing each other), turn your chest and wrap around the bent leg so i.e. taking your left arm around your left knee and, at the same time, reaching your right arm around your back to complete the bind whilst folding forward; chin to knee.

Ensure your knee (on leg that is folded into half-lotus) does not come out at an angle; your pelvic bone must tilt sideways.

Hold the position for five full breaths. On each inhalation, lift your free shoulder. On each exhalation try to move the other shoulder further forward.

Repeat the position on the left-hand side for five full breaths.


  • Strengthens and stretches the spine and shoulders

  • Helps release trapped wind

  • Massages your abdominal organs

  • Helps with sciatica, constipation and menstrual discomfort

Contraindications and Cautions

Avoid this position if you have any serious back or spine injury or blood pressure issues.

Damian Cadman-Jones is an authorised teacher of Prana Vashya Yoga™

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