Marichyasana C

A seated twist with one leg extended and one knee folded, exploring spinal rotation, grounding and breath-led awareness.

“Sit tall. Ground through the seat. Turn with the breath.”

Marichyasana C is a seated twist that asks the body to organise around an uneven base. One leg extends while the other folds, creating a clear relationship between the seat, spine and turning action. The pose is less about how far the torso rotates and more about how the breath, ribs and pelvis respond along the way.

The purpose is not to force a deep twist. The purpose is to explore rotation with steadiness, space and curiosity. The shape can remain small if the breath stays more available there.

1. 1Sit with both legs extended.
2. 2Bend your right knee and place the right foot on the floor.
3. 3Keep the left leg active without hardening it.
4. 4Allow both sitting bones to settle as evenly as they can.
5. 5Lengthen gently through the spine.
6. 6Take the left arm around the outside of the right thigh.
7. 7Place the right hand behind you for light support.
8. 8Turn the chest gradually towards the right.
9. 9Let the head follow only as far as the neck remains comfortable.
10. 10Stay for several breaths, then return to centre and change sides.

Instead of searching for the “correct” position, notice:

• •Can the sitting bones stay connected to the ground?
• •Does the twist begin from the spine rather than the neck?
• •Is the bent foot steady without being forced down?
• •Can the extended leg stay awake without gripping?
• •Does the breath still move through the ribs?

Let the breath show you the scale of the twist. If the inhale feels crowded or the exhale becomes strained, soften the effort or turn less. Space in the breath may matter more than depth in the shape.

Observe the relationship between pelvis, spine and breath. Some students will lean back into the supporting hand. Others will lift one sitting bone or pull strongly with the arm. Notice where the twist is being created before offering a change.

Reflect after practising:

• •What happened to your breathing as you turned?
• •Did one sitting bone become lighter?
• •Where did you feel effort beginning?
• •Could you make the twist smaller and clearer?

Rather than mistakes, you may notice:

• •Pulling with the arm
• •Collapsing through the lower back
• •Lifting one sitting bone
• •Turning mainly through the neck
• •Holding the breath
• •Overworking the extended leg

• •Sit on a folded blanket
• •Keep the extended knee slightly bent
• •Hug the bent knee instead of hooking the elbow
• •Place the back hand on fingertips
• •Keep the twist very small
• •Practise with the back against a wall for reference

• ✓The seat feels grounded enough to support the twist.
• ✓Breathing remains comfortable.
• ✓The spine feels tall rather than compressed.
• ✓The neck and jaw remain soft.
• ✓Both sides have been explored.