How to Do Marichyasana A Pose | Pose Dedicated to the Sage

We absolutely love a good twist! There is something so refreshing about Marichyasana A; it’s like a gentle squeeze and soak for your internal organs and a lovely way to find some length in your spine. Named after a legendary sage, this pose is all about finding that sweet balance between effort and ease.

Whether you’re feeling a little bit stiff in the back or just need a moment to reconnect with your breath, this seated twist meets you exactly where you are. It’s a beautiful addition to your home practice to help you feel more grounded and spacious.

In this guide, we’ll walk you through how to feel into this pose, with plenty of options to make it feel just right for your unique body.

How To Do Marichyasana A (Pose Dedicated to the Sage Marichi A)

Find your seat
Start by sitting on your mat with both legs stretched out in front of you. Take a moment to feel your sitting bones connect with the earth, keeping your spine tall and your shoulders soft and relaxed.

Tuck your knee in
Bend your right knee and place your foot flat on the mat, bringing your heel as close to your sitting bone as feels comfortable for you. Keep a little bit of space between your right foot and your left inner thigh to give your hips room to breathe.

Inhale and twist
Inhale and reach your left arm up high to find length. As you exhale, gently turn your torso towards the right, hugging your right knee with your left arm or placing your left elbow on the outside of the knee if that feels good.

Support your spine
Place your right hand on the floor behind you for a little bit of support, like a second spine. If the floor feels a bit far away, you can always pop a block under your hand to bring the ground up to you.

Breathe and soften
Stay here for 5-8 deep, nourishing breaths, or if you are practising Yin Yoga, you might choose to hold a variation of this shape for a few minutes. With every inhale, think about growing a little taller, and with every exhale, see if you can soften into the twist just a tiny bit more.

Unwind and repeat
When you’re ready, slowly unwind back to the centre with a sense of ease. Take a moment to notice how you feel before swapping sides and sharing the love with your left leg.

The Benefits of Marichyasana A (and Yoga in General)

Marichyasana A is such a brilliant way to bring some love to your spine and digestive system. Physically, this gentle twist helps to increase spinal mobility and tones the muscles along your back, which feels amazing if you’ve been sitting at a desk all day. It also gives your internal organs a little massage, which can really help with digestion and that overall feeling of lightness in your belly.

Beyond the physical, twists are like a reset button for your nervous system. By combining deep, conscious breathing with the rotation of the spine, you’re helping to release stored tension and lower stress levels. It’s a wonderful pose for clearing away mental fog and finding a sense of calm focus.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating space within yourself to breathe, feel, and simply be exactly as you are in this moment.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Ardha Matsyendrasana Pose | Half Lord Of The Fishes Pose Copy
• How to Do Supta Matsyendrasana Pose | Supine Twist Pose
• How to Do Chaturanga Dandasana Pose | 4 Limbed Staff Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla