marichi’s pose (marichyasana III)

by January 4, 2013

Marichi’s Pose, or Marichyasana III in Sanskrit, seems like a very simple pose but it provides many benefits. It can ease back and hip pain, and the twisting motion can help conditions like menstrual symptoms and digestive issues. This pose is also beneficial for asthma or if you’re feeling tired. If you have trouble sitting with a straight back, sit on a cushion or a folded blanket to achieve the correct position.

Marichi’s Pose (Marichyasana III)

Begin this pose by sitting on your mat in Staff Pose. You should have your legs straight in front of you with your muscles activated and your feet flexed. Keep your left leg extended and activated as you bend your right knee so that your foot is flat on your mat, pulling your foot close to your hips.

Keep your back straight and your pelvis forward in this pose as you breathe out and turn your torso to face the right. As you twist, hold your left arm up, bent at the elbow with your palm up and hold it against the outside of your right leg. Bring your right arm behind you and place your palm on the floor.

On exhalations, twist a little farther into the pose. To complete the pose, turn your head to face behind you. If you have neck problems, you can skip this step. Perform this pose for 30 seconds up to a minute, and then go back to Staff Pose and switch sides.


  • Stretches and strengthens the back, easing back pain
  • Benefits abdominal organs and eases digestive concerns
  • Detoxifies the body
  • Beneficial for conditions like fatigue, asthma and menstrual symptoms