Smart Workout Diary

Marichi’s Pose III

Marichi's Pose III is a seated yoga twist performed with one knee bent and the other leg extended. It emphasizes spinal rotation while stretching the obliques, back, hips, and shoulders, and can support mobility and body awareness.

Demonstration

Demonstration: Marichi’s Pose III

Instructions

  1. Sit tall with both legs extended in front of you.
  2. Bend one knee and place that foot on the floor outside the opposite thigh, keeping the other leg active and extended.
  3. Lengthen through your spine, then rotate your torso toward the bent knee.
  4. Place your opposite arm against or around the bent leg and use your other hand behind you for light support.
  5. Hold the twist with steady breathing, then slowly return to center and repeat on the other side.
Muscle Group
Obliques
Other Muscle Groups
Back, Glutes, Shoulders
Type
Yoga
Mechanics
Compound
Movement Patterns
Rotation
Laterality
Unilateral
Movement Mode
Isometric
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Initiate the twist by lengthening the spine rather than pulling with the arms.
  2. Keep both sitting bones grounded as much as your mobility allows.
  3. Rotate gradually and avoid forcing your body deeper into the twist.
  4. Use a folded blanket under the hips if sitting tall is difficult.
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