Sage's 3
Maya - Pose Assistant
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Benefits
Marichyasana C is an intermediate seated twist, often incorporating a bind around the bent leg. It stretches the shoulders, hips, and spine, massages abdominal organs, improves digestion, energizes the spine, and can relieve mild backache.
Practice Guide
Sit in Staff Pose. Bend right knee, place right foot flat on floor outside left thigh. Left leg remains extended, foot flexed.
Inhale, lengthen spine. Exhale, twist torso to right. Bring left elbow to outside of right knee/thigh OR wrap left arm around right bent leg.
Place right fingertips on floor behind you for support and leverage.
Option for bind: Thread left arm through space between right thigh and torso (if flexible), reach right arm behind back, clasp hands/fingers (or use strap).
Keep spine long, twist deeper on exhalations. Gaze over right shoulder.
Hold, breathe. Exit: Inhale, release bind/twist, return to center. Repeat left.
Modifications
Use a yoga strap between hands if binding.
Place the back hand on the floor for support instead of binding.
Hug the bent knee with the opposite arm instead of taking the elbow outside.
Look over the front shoulder instead of the back if neck is sensitive.
Sit on a folded blanket if needed to keep spine tall.
Safety Notes
⚠High or low blood pressure (use caution)
⚠Migraine
⚠Diarrhea
⚠Headache
⚠Insomnia
⚠Serious back or spine injury (herniated disc - avoid deep twist or consult doctor)
⚠Shoulder injury limiting bind
⚠Pregnancy (perform open twist away from bent leg)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.