Marichyasana is a family of seated twisting and forward bending postures named after the sage Marichi, who in Hindu mythology was a son of Brahma and one of the seven great sages. The name combines “Marichi” with “asana” (pose). This complex pose sequence includes four main variations, labeled Marichyasana A through D, each progressively more challenging than the previous.
Marichyasana A is a seated forward bend with one leg extended and the other knee bent, with the practitioner binding the arms around the bent leg. Marichyasana B builds on A by adding lotus position with the extended leg. Marichyasana C introduces a spinal twist with one leg extended and the other bent, wrapping the arm around the outside of the bent knee. Marichyasana D combines the twist of C with the half lotus of B, creating one of the more challenging seated poses in the Ashtanga yoga system.
Physiologically, these poses offer multiple benefits. The twisting variations massage the abdominal organs, potentially improving digestion and elimination. They stretch and strengthen the spine while improving its rotational mobility. The binding element of the poses opens the shoulders and chest, while the forward bending aspects stretch the hamstrings and lower back.
From an energetic perspective, twisting poses like Marichyasana C and D are said to balance energy between the left and right sides of the body. They stimulate the manipura (solar plexus) chakra, which governs personal power and transformation. The compression of the abdomen creates a detoxifying effect, sometimes described as “wringing out” the internal organs.
Proper preparation for Marichyasana includes warming up the hamstrings, hips, and shoulders. Practitioners with lower back issues, spinal disc problems, or recent abdominal surgery should approach these poses cautiously and with appropriate modifications. Props such as straps, blocks, or blankets can make the poses more accessible while maintaining proper alignment and preventing strain.
