Marichyasana — Sage Marichi's Twist

IntermediateAxial Rotation Thoracic Opening

45s 2 reps

A deeper seated twist that lengthens the spine and wrings the torso.

How to perform

Sit with one leg extended. Bend the other knee, foot flat and close to the hip. Wrap the opposite arm around the bent shin and twist toward the bent knee, binding the hands behind if reachable. Repeat on the other side.

Breathing

Inhale to lengthen; exhale to deepen the twist. Maintain smooth breathing.

Benefits

Increases spinal rotation, stretches the shoulders, and stimulates digestion.

Anatomical focus

ObliquesErector SpinaePsoas Major

Lengthen the spine before twisting; keep the sit bones grounded.

Precautions

Keep the spine long rather than collapsed. Avoid forcing the bind.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.