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

We absolutely love a good twist, and Marichyasana C is one of those poses that just feels like a total reset for the spine. Named after the sage Marichi, this seated twist is all about finding length and then gently rotating to find a brand new perspective. It’s a beautiful way to wring out the day and create a little more space in your body and mind.

Whether you’ve been sitting at a desk all day or you just need a moment to reconnect, this pose meets you exactly where you are. It’s fantastic for stimulating digestion and keeping your spine feeling supple and happy. We find it’s the perfect addition to any home practice when you need to feel both grounded and revitalised.

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

How To Do Marichyasana C (Sage Marichi’s Pose C)

Find your seat
Start by sitting on your mat with your legs extended out in front of you. Sit up nice and tall, grounding your sit bones into the earth. If your lower back feels a bit rounded, feel free to sit on the edge of a folded blanket to give your hips a little lift.

Set your foundation
Bend your right knee and place the sole of your right foot flat on the floor, tucked in close to your right sit bone. Keep your left leg extended and active, with your toes pointing up towards the sky.

Twist with breath
As you inhale, reach your left arm up high to find length through your side body. As you exhale, gently twist your torso to the right. You can either hug your right knee with your left arm or, if it feels okay, hook your left elbow to the outside of your right knee.

Support your spine
Place your right hand on the floor behind you like a kickstand to help keep your spine long. With every inhale, think about growing a little taller through the crown of your head, and with every exhale, see if you can feel a little deeper into the twist.

Breathe and settle
Stay here for 5-8 deep, nourishing breaths. If you are practising this as a Yin Yoga shape, you might choose to hold for 3-5 minutes, using a bolster behind your back for extra support. Listen to your body and only go as far as feels good today.

Switch sides mindfully
Gently unwind on an exhale and return to centre. Take a moment to notice the difference between your two sides, then repeat the same steps on the left side to keep things feeling balanced.

The Benefits of Marichyasana C (and Yoga in General)

Marichyasana C is such a brilliant way to support your spinal health and flexibility. The gentle rotation helps to wring out tension along the back, leaving you feeling refreshed and a little more spacious. Because of the compression in the belly, it’s also a wonderful way to stimulate your digestive organs, giving your internal system a little massage and helping everything move along smoothly.

Beyond the physical, this twist is incredibly grounding for the nervous system. It encourages a sense of mental clarity and focus, helping to clear away any “brain fog” by stimulating circulation. It’s also a beautiful pose for emotional release; we often hold a lot of stress in our mid-section, and this pose allows us to gently let that go.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating the space to breathe, twist away what no longer serves us, and come back home to ourselves.

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