How to do Marichyasana C

Sit in Staff Pose

Sit with both legs straight in front of you and your spine tall.

Bend the Right Knee

Bend your right knee and place the right foot flat on the floor close to the right sitting bone. Keep the left leg straight and active.

Twist

Inhale and lengthen your spine. Exhale and turn your torso to the right, bringing the back of your left upper arm to the outside of your right knee.

Wrap and Bind

Wrap your left arm around the outside of the right knee and reach behind your back. Bring your right arm behind you and clasp the hands or hold a wrist. If they do not meet, hold a strap, or simply press the left elbow against the knee and place the right hand on the floor behind you.

Lift and Hold

Sit tall and open your chest. Gaze over your right shoulder and hold for 5 breaths, lengthening on each inhale and twisting gently on each exhale. Release and switch sides.

✅ Benefits

Improves rotation of the spine
Opens the chest and the front of the shoulders
Strengthens the muscles along the spine
Gently massages the abdomen

🌿 Wellness Support

A twist that many people find refreshing after sitting
May help ease stiffness in the upper back

⚠️ Precautions

Stop if you feel pain in the lower back, shoulders or knee
Sit on a folded blanket to keep the spine tall
Use a strap between the hands, or skip the bind and hug the knee instead
Twist from the ribcage and keep the neck relaxed rather than cranking the head

🩺 Check With a Healthcare Professional First If You Have

A herniated or bulging spinal disc
A recent back or shoulder injury
A recent abdominal surgery
Pregnancy — avoid deep closed twists; check with your doctor or midwife

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