Marichi's Pose
Marichyasana IIIA seated twist over one bent knee with a straight extended leg, sharpening the rotation with the arm as leverage. Builds twisting range and spinal control.
- 01Sit with one leg extended and the other knee bent, foot flat and close to the sit bone.
- 02Press the extended leg firmly into the floor, toes pointing up.
- 03Inhale and lift the spine tall.
- 04Exhale and twist toward the bent knee, wrapping the opposite arm around it.
- 05Reach the other hand behind you and lengthen with each breath into the turn.
- 01Keep the straight leg active and pressing.
- 02Grow tall before each deepening of the twist.
- 03Ground both sit bones evenly.
- 01Letting the extended leg go slack — keep the thigh firm and the foot flexed.
- 02Twisting from the shoulders while the pelvis follows — initiate from the trunk.
- 03Collapsing the chest — keep lifting the sternum as you turn.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.