Marichi’s IIISave PDF
Marichyasana III
mar-EECH-YAH-sah-nah III
Stretches shoulders, makes spine supple
Tones liver and intestines
Relieves fatigue
How to perform Marichi’s Iii
- Sit with your legs stretched in front of you. Bend your right leg and place your foot flat on the floor about a fist’s distance away from your right buttock.
- Bring your left shoulder outside of your right knee with an exhale. Rotate your arm to reach your hand behind your back.
- Reach your right hand behind you with an exhale. Grab hold of your right wrist. Gaze over your left shoulder.
- Hold the pose and take slow, deep breaths.
- Untwist with an inhale. Change sides.
Alignment cues
- Draw low belly in
- Foot flexed
- Hold wrist
- Gaze over shoulder
- Hip lifted from floor
Modification: Sit on a folded blanket.
Avoid this pose if you have spinal injury.
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More yoga poses to discover
Marichi’s Iii (Marichyasana III in Sanskrit) is an intermediate yoga pose that belongs to the seated and twists categories. This asana targets shoulders and spine, and also involves neck & upper traps and upper back & lower traps muscles. Marichi’s iii tones liver and intestines; stretches shoulders, makes spine supple and also relieves fatigue. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
