Marichyasana C Benefits: Strengthen Your Core and Spine

Marichyasana C at a Glance

How to Do Marichyasana C?
Follow the Step-by-Step Procedure

You can do Marichyasana A as a preparatory pose for Marichyasana C. In the Ashtanga Vinyasa yoga version of the pose, the hands are clasped behind the back.

• Sit in Dandasana (staff pose) and straighten your spine. Your legs should be stretched out on the yoga mat, and your feet should be touching each other. Keep the toes pointing upwards.
• Bend your right knee, place the foot flat on the mat, and place the heel close to the right sitting bone. Now set your right foot next to your left thigh with about a fist’s width distance and as close to your pelvis as possible.
• Be grounded on your sit bones and lengthen your spine
• Now, take your right hand to your back on the right side and place it behind, close to the backside, on the mat. Push your palms against the mat and straighten your spine.
• Let your left leg be straight and active.
• Inhale deeply, lift your left arm, exhale, twist your upper body to the right side, and wrap your left upper arm outside the right thigh. Wrap it around the right leg and place it on your back.
• Now, bring your right hand at the back, and lock your fingers/ hold the wrist of the left hand. (here, you can modify it by Bringing your left elbow to the outside of your right knee, keeping the hand in the air).
• Now inhale again, and to deepen the twist, exhale completely, straighten your spine, twist to your right, and look straight.
• Twist towards the right and Gazing over your right shoulder. 
• Hold the posture and take 5-10 deep breaths.
• With each inhalation, you can lengthen the spine, and with each exhalation, you can twist a little more.
• When you release the posture, be gentle and slow. Unlock your arms and turn to your front. Release your leg, relax in the staff pose, and repeat the same on the left side (Draw your left knee up to your chest, left foot flat on the floor).

What are the Benefits of Marichyasana C?

• It helps to lengthen the spine, making it strong and flexible, and helps to keep it healthy and mobile.
• Strengthen the muscles in the back region, reduce the stiffness in your back, and improve posture.
• Opens the shoulders.
• It helps to stimulate and massage the abdominal organs, which may help to improve the digestion process.
• This twisting action helps to strengthen your core and the abdominal muscles.
• It opens your hip, which can improve hip flexibility, and is good for individuals sitting longer and having tight hips.
• This twist in Marichyasana C helps to massage and stimulate the abdominal organs, including the liver and kidneys.
• Marichyasana C can help to flush out the toxins from the organs and tissues and helps to detoxify your body.
• As this pose needs a lot of patience, focus, and concentration, regular practice of this pose can help to enhance your power of concentration and be in the present moment.
• This twist helps balance the energy in the body, including the stimulation of the Manipura chakra (solar plexus), which enhances personal power and self-esteem.
• It is the most accessible of the twisted poses in the series and creates mobility, skill, and breath control for many other deep-twisting poses.

Health Conditions that Might Benefit from the Marichyasana C

• People having issues such as constipation or indigestion can practice this pose to improve their digestive system.
• People with mild lower back pain (due to sitting longer periods) can practice this pose regularly to avail the benefits.
• If you have mild stress and anxiety (relieves tension) due to your daily work schedule, practicing this asana can help reduce and keep you relaxed and calm.
• People who want to strengthen their back, and core and reduce the extra fat in the waist area can practice it.

Safety and Precautions

• You should avoid doing this pose if you are suffering from a back, knee injury, hernia, or any abdominal issue.
• In case of any medical condition, consult your doctor before doing this pose.
• Beginners should only do this under the guidance of the yoga instructor and use props if needed.
• Don’t try to force your body (too much pressure) for the deep twist if it doesn’t allow it. Keep it slow.

Common Mistakes

• Avoiding to do warmup and preparatory pose.
• Not listening to your body and forcing it too much.
• Avoid holding your breath.
• The straight leg should be kept active.
• Keep your core and your leg engaged.

Tips for Marichyasana C

• Use props to sit straight and keep your spine long.
• Balance on your both sitting bones (sit bones).
• The bent leg and toes should be spread wide and the left leg strong, toes pulled back.
• Inhale and exhale every time to get a deep twist.
• If you can’t wrap your hand over the leg and interlock at the back, you can simply Bring your left elbow to the outside of your right knee keeping the hand straight, fingers pointing up.
• Instead of bringing the arm across your bent knee, you can hug that knee with your arm.

The Physical Alignment Principles for Marichyasana C

• Start by sitting straight, your legs extended as in staff pose, hands beside your body, and your back straight.
• Bend your right knee, keep your heel near your right hip, and a slight gap to the opposite thigh.
• Your left hip and leg are active and straight.
• Keep your right arm back for support, finger pointing outward.
• Twist your upper body to the right side.
• Inhale, raise your left arm, lengthen your spine, wrap around the bent leg, and bring it back.
• Bring your left shoulder in front of the thigh.
• Bring your right hand and catch hold of the left-hand wrist or lock the fingers.
• Gaze over the right shoulder.
• Exhale and deepen the twist and engage your core.
• Your right foot should be grounded and let your leg active.
• Breathe deeply to give a deep twist and maintain balance.

Marichyasana C and Breath

Breathe deeply when you start the pose. When you exhale, bend the right knee toward the chest and keep your right hand at your back. Again, inhale and lift your left arm, lengthening your spine and engaging your core now exhale and wrap around the right thigh. Continue breathing here for 2 or 3 breaths, exhale and twist your body to the right, and bring your right arm back and hold the left arm wrist or fingers.

With every exhale lengthen your spine and deepen the twist. Hold the pose for 4 to 5 breaths. And release and relax with your breath.

Marichyasana C and Variations

Modifications can be done by using a yoga block or strap wherever needed to support your body.

• Marichi’s Pose B and A are a variation you can do.
• Chair seated twist.
• Sage twist 1 pose variation.
• Half lord of Fishes poses variation with an elbow on the knee and fingers pointing up.

Conclusion

Sage Marichi Pose C (Marichyasana C) is a seated twist pose that engages spinal muscles and deep breathing to open the chest and shoulders. The twist also benefits the abdominal organs like liver, kidneys, spleen and pancreas and improves blood circulation and digestion. 

Beginners should practice this pose under guidance of a yoga teacher and respect their body limits and choose variations according to their flexibility level. If you have any health issues consult your doctor. This pose will relax both body and mind.

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