Marīcyāsana III
Marichi's Pose III
Updated:
Benefits
- ✓Massages the liver, spleen, and kidneys, stimulating detoxification
- ✓Stretches the shoulders, back, and hips
- ✓Improves spinal mobility and relieves stiffness
- ✓Stimulates peristalsis and helps with constipation
Instructions
- 1.
Starting position — Dandasana
Sit in Dandasana with legs extended. Bend the right knee and place the right foot on the floor close to the right sitting bone. The left leg remains extended and active — press the back of the thigh into the floor.
- 2.
Lengthening and preparation
On an inhale, lengthen the spine from the tailbone to the crown. Lift the sternum and side ribs. Place the left arm on the outside of the right knee and the right hand on the floor behind. Do not rush to twist — lengthen first.
- 3.
Twisting — with the breath
On an exhale, rotate the torso to the right. The left arm presses the right knee outward for leverage. Start the twist from the lower abdomen, then the middle, then the chest. Every inhale — lengthen; every exhale — deepen the twist.
- 4.
Holding and exiting
Hold for 30–60 seconds. Turn the head to the right, but only if the neck is comfortable. On an exhale, slowly return to center, extend the right leg back into Dandasana. Repeat on the other side with equal hold time.
Modifications & Props
Props needed
For beginners — seated on a blanket
Place a folded blanket under the buttocks. The elevated pelvis allows easier spinal lengthening and a deeper twist. Without the blanket, many people hunch, which compromises the pose's effectiveness.
With a belt for deepening
Wrap a belt around the bent leg and the opposite arm. The belt replaces the "hand behind the back" grip and allows a deep twist even with limited shoulder flexibility. Gradually shorten the belt.
With a block behind the back
Place a block behind the back for the rear hand. The block elevates the hand and helps maintain a vertical spine during the twist. Without the block, the back hand is too low and the torso tilts backward.
⚠Contraindications
- •Herniated disc — the deep twist may worsen the condition
- •Pregnancy — avoid deep twists, especially after the first trimester
- •Serious knee injury — the bent leg loads the knee joint
Frequently Asked Questions
Why are twists done first to the right in Iyengar yoga?
Twisting to the right first compresses the ascending colon and stimulates peristalsis in the correct direction. When you twist to the left, you release the descending colon. This sequence follows the natural course of digestion.
Can I practice Marichyasana III with scoliosis?
Yes, but with care and under the guidance of an Iyengar teacher. Twists can be therapeutic for scoliosis, but the range and direction must be adapted to the type of curvature. Some sides may be contraindicated.
Related Poses
Bharadvaja's Twist
Bharadvajasana is a gentle twist that massages the abdominal organs and relieves back tension. An accessible pose for beginners in Iyengar yoga.
Half Lord of the Fishes
Ardha Matsyendrasana is a classic deep twist that improves spinal flexibility and massages the internal organs. A key pose in Iyengar yoga.
Revolved Triangle Pose
Parivrtta Trikonasana combines rotation and balance. Learn how to prepare the body and safely enter this advanced pose using the Iyengar method.