Yoga pose
Marichi's Pose C is a seated twist with one knee bent and the other leg extended. It asks for a steady base, an upright spine and a measured turn rather than a strong pull with the arms.
Typical hold: 3 to 5 breaths per side
Timing: 3 slow breaths per side · 5 even breaths per side · Stay for 20 to 30 seconds each side
This pose can be quite clear and useful when you keep it simple. The bent knee helps you organise the twist, but the shape is usually better when you sit tall first and turn only as far as your breath stays easy. Some bodies will bind or hook the arm more deeply, while others will be more comfortable holding the shin or hugging the knee.
If the extended-leg foot goes slack, the twist often collapses backward. Flex that foot gently and press the back of the thigh toward the floor to give the spine something firm to rise from.
Raise the hips on one or two folded blankets if the pelvis tips backward or the extended leg makes the spine round. This usually makes the twist cleaner and more comfortable.
Instead of hooking the elbow outside the knee, wrap the opposite arm around the bent shin and use that contact to guide a smaller twist.
Place the bent foot a little farther from the pelvis if the knee feels cramped. You will lose some leverage, but the setup is often more manageable.
Choose a gentler seated twist with both hips supported and less leverage from the arm.
Use this if the straight-leg setup or the bent knee in Marichi's Pose C feels awkward.
Sit in a simple cross-legged seat and twist toward one side with one hand behind you and the other on the opposite knee.
Use this if getting the extended leg and bent-knee position organised is distracting or uncomfortable.
Lie on your back and take a gentle reclining twist with knees bent.
Use this if sitting upright is tiring or if you want spinal rotation with less demand on the hips and knees.
The opposite arm hugs the bent knee instead of crossing outside it, creating a smaller and often steadier twist.
A deeper version sometimes includes wrapping the arm around the bent leg and taking a bind. This suits only bodies that can keep the spine long without strain.
The hips are lifted on a folded blanket to help the pelvis tip forward and reduce rounding in the lower back.
Pause Marichyasana III and avoid deeper seated twists when the bent knee gives sharp pain, the low back feels pinched as you turn, or tingling lingers after you unwind. Get individual guidance before trying to take the twist further.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
No. That leverage can deepen the twist, but it is not required. If placing the elbow outside the knee rounds your back or makes you strain, simply hug the knee and focus on sitting tall.
Usually the pelvis is tipping backward, often because the hips or hamstrings are asking for more room. Sit on a folded blanket and make the twist smaller. That often helps you stack the spine more easily.
As much as is comfortable, yes, but it does not need to be rigid. Keep the leg active, reach through the heel and gently flex the foot. If the knee needs to soften a little so the spine can lift, that is a reasonable adjustment.
Let the gaze follow the chest only if the neck feels easy. You can look to the side or even forward. The main action is in the torso, not in cranking the head around.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
