Yoga Twists with Marichyasana

The Marichyasana is also called the Sage Pose, and is dedicated to the sage Marichi. According to Hindu Mythology he is the son of Brahma the Creator. The Marichyasana is a combination of three poses. It is a deep twisting pose and is very challenging. It is done only after you have achieved a certain level in the practice of yoga, and you must always take care that your body is properly warmed up before you attempt it.

Step-by-step: This is a sitting yoga asana (pose).

• Sit down on the floor on a yoga mat or blanket, with your legs stretched out straight before you. This is the Dandasana or Staff Pose. Your palms should lie flat by your sides.


• Now, bend the right knee, bringing the heel as close as possible to the right groin.


• Press firmly on the floor and exhale.


• Now, slowly rotating your torso to the right, wrap the left arm around the right thigh.


• While your left hand is holding the right thigh, place the right palm behind your back, on the floor.


• Both legs should press firmly on the floor.


• Keep on stretching and twisting the spine. Inhale with each stretch and exhale with each twist.


• To complete the twist, slowly turn your head, trying to look back.


• Hold this pose for 30-40 seconds and then gently release the twist, while exhaling.


• Now do the pose in reverse.

Benefits: Since this has a deep twist, this pose massages the deep internal organs and therefore has many benefits.

• It stretches and loosens the shoulders, relieving aching muscles in the upper back.


• The twisting motion leads to greater flexibility and strength of the spine.


• It massages the internal organs, especially the ones in the abdomen and thus aids digestion.


• It also helps the reproductive system and relieves discomfort during menstruation.


• The deep stretches also relieve fatigue and cause the flow of energy to all parts of the body.


• It helps better breathing, which causes an increased intake of oxygen by the body.


• The deep twists are very helpful for those with scoliosis.

Contraindications: You must always consult a specialist before doing this pose, because it has a few contraindications.

Do not attempt it if you are suffering from rib injuries, spine injuries, low or high blood pressure, headache, migraine or diarrhea.

Also be careful that you are fully warmed up and your spine is supple before attempting this pose.