Marichi's Twist (Marichyasana): Steps, Benefits & How To Do It

Marichyasana, or Marichi's Twist, is a seated twist named after the sage Marichi, where one leg stays extended while the other knee bends upright and you wrap and twist towards it. It lengthens the spine, opens the shoulders and the muscles between the ribs, and gives the belly a gentle massage. Practised evenly on both sides here at Anand Yoga Centre, women-first, in Kolathur.

How to do it

How to do Marichi's Twist, step by step

1
Sit with one leg extended
Sit tall with both legs straight in front. Bend the right knee and place the right foot flat on the floor close to the right sitting bone, keeping the left leg extended and active.
↑ Inhale
2
Lengthen up before you turn
Press the left heel away and lift up through the crown of the head. Lengthen the whole spine so the twist comes from a tall, open base, not from collapsing.
↑ Inhale
3
Twist towards the bent knee
Turn the torso to the right and hook the left elbow on the outside of the right knee. Rest the right hand on the floor behind you for support.
↓ Exhale
4
Hold, then repeat the other side
With each inhale lengthen, with each exhale twist a little more, without forcing. Hold for 30 seconds to a minute, return to centre, then repeat on the left side.
↓ Exhale

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

Benefits

What Marichi's Twist is good for

✓Lengthens the spine and improves spinal mobility
✓Opens the shoulders and the muscles between the ribs
✓Gives a gentle massage to the abdominal organs
✓Stretches the back and outer hip of the bent-knee leg
✓Builds awareness of an upright, lengthened sitting posture

What it works

Muscles and chakrasbody and energy

Muscles worked

Erector spinae
Obliques
Latissimus dorsi
Rhomboids and trapezius
Gluteus muscles
Hamstrings (extended leg)
Intercostals (rib muscles)

Brighter violet marks the muscles this pose works most.

Chakras activated

Solar PlexusManipura
SacralSvadhisthana

These are traditional energetic associations, not medical claims.

Stay safe

Who should take care

Avoid deep twisting in pregnancy and during heavy menstruation
Take care with recent back, hip or spinal-disc injury
Ease off if you have shoulder limits; skip the full arm bind

This is general guidance, not medical advice. If in doubt, check with your doctor.

Keep going

Learn this at Anand Yoga Centre

Practise it properly with Sailaja, who adjusts each person in a small women-only class in Kolathur.

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Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

Questions

Marichi's Twist: common questions

Who is Marichyasana named after?

The pose is named after the sage Marichi, whose name in Sanskrit means a ray of light. Several seated twists and forward folds are grouped under the Marichyasana family, each working the spine in a slightly different way.

Do I need to bind my arms in Marichi's Twist?

No. The arm bind is an advanced option. You can get the full benefit of the twist by hugging the bent knee with the opposite arm and hooking the elbow outside the knee. Add the bind only when the shoulders and twist allow it comfortably.

Why should I sit on a blanket for this pose?

Sitting on a folded blanket lifts the hips above the knees, which helps the pelvis tilt forward and the spine lengthen. This makes it easier to sit tall and twist from a stable base, especially if the hamstrings or hips are tight.

How long do I hold Marichyasana?

Hold for about 30 seconds to a minute on each side, breathing evenly. As a twist, it should always be practised equally on both sides so the body stays balanced.

Is Marichi's Twist suitable for beginners?

The simple, unbound version is accessible to many, but the full bound twist is intermediate because it asks for spinal flexibility and open shoulders. Begin with the unbound variation and progress gradually with an instructor's guidance.

Marichi's TwistMarichyasana