Marichyasana C (Pose Dedicated to Sage Marichi ) | Seated Twist Pose

Let's explore the posture of Marichyasana C more thoroughly.

Marichyasana C is named after Sage Marichi, one of the Saptarishis (Seven Great Sages) and the son of Brahma, the creator. Marichi means “ray of light” and symbolizes wisdom, spiritual illumination, and clarity. The twisting motion of Marichyasana C reflects the yogic principle of removing inner obstructions to let one’s inner light shine.

This posture, dedicated to Marichi, honors his meditative discipline and strength. It represents the ability to maintain focus and balance amidst life’s twists and challenges, fostering resilience and inner harmony.

How to Perform Marichyasana C

 1. Starting Position: Sit on the floor with your legs extended in front of you (Dandasana). Keep your spine tall and shoulders relaxed.

 2. Bend One Knee: Bend your right knee and place the sole of your right foot flat on the ground, close to your pelvis. Keep your left leg extended and active.

 3. Twist the Torso: Inhale to lengthen your spine, and as you exhale, twist your torso to the right. Place your right hand on the floor behind you for support.

 4. Position the Arm: Bring your left elbow to the outside of your bent right knee, using it as leverage to deepen the twist. Alternatively, wrap your left arm around your right leg if flexibility allows.

 5. Align and Breathe: Keep your shoulders relaxed and chest open. Lengthen your spine with each inhale and deepen the twist with each exhale.

 6. Hold the Pose: Stay in the posture for 5–10 breaths, maintaining a steady and comfortable twist.

 7. Release and Switch Sides: Gently release the pose, return to Dandasana, and repeat on the other side.

Benefits of Marichyasana C

 1. Enhances Spinal Mobility: Improves flexibility and alignment by twisting the spine.

 2. Stimulates Digestion: Compresses the abdominal organs, aiding digestion and detoxification.

 3. Opens the Shoulders and Chest: Improves posture by stretching and opening the shoulders and upper body.

 4. Relieves Back Pain: Gently stretches the lower back, alleviating tension and discomfort.

 5. Improves Circulation: Stimulates blood flow to the abdominal region and spine.

 6. Calms the Nervous System: The meditative twist encourages relaxation and reduces stress.

 7. Boosts Core Strength: Engages and strengthens the oblique muscles and core.

Disclaimer

 • Avoid this pose if you have severe back, hip, shoulder, or knee injuries.

 • Pregnant individuals should avoid deep twists as they compress the abdomen.

 • Do not force the twist; move gently and avoid straining your spine or neck.

 • Warm up with gentle twists like Seated Spinal Twist (Ardha Matsyendrasana) to prepare the body.

 • Beginners should practice under the guidance of a yoga instructor to ensure proper alignment.

Alternatives and Modifications Using Yoga Props

 1. Using a Yoga Strap:

 • Wrap a yoga strap around your bent knee and opposite arm to bridge the gap if you can’t reach your hands for the bind.

 2. Elevating the Hips:

 • Sit on a folded blanket or block to make the twist more accessible, especially if you have tight hips or hamstrings.

 3. Chair Twist:

 • Sit on a chair with your feet flat on the floor. Twist your torso, holding onto the backrest for support. This is a gentle, supported alternative.

 4. Wall-Supported Twist:

 • Practice the twist near a wall for added support. Use the wall to stabilize your back or hand during the twist.

The Role of Marichyasana C in Wellbeing

Marichyasana C teaches us the importance of detoxification, balance, and flexibility. Just as the twist helps wring out toxins from the body, it also symbolizes letting go of mental and emotional clutter. This posture fosters self-awareness and adaptability, reminding us to stay grounded while embracing life’s twists and turns. Its calming and revitalizing effects contribute to physical and emotional wellbeing, enhancing resilience and clarity.

Mantra for Marichyasana C

“Om Vigneshwaraya Namah”

 • Meaning: “I bow to Lord Ganesha, the remover of obstacles.”

 • This mantra aligns with the pose’s essence of releasing blockages and fostering inner clarity.