Marichi's Pose C

Maricyāsana C

Read what the gnome says

Marichi's Pose C! Sit with one knee bent, foot planted, then twist toward the bent knee and hook the opposite elbow outside it. Press the hand behind you, lengthen the spine, and keep the long leg active. Breathe, then switch sides. Twisty gnome.

Works on Obliques · Glutes · Spinal erectors

How to do it

1. Sit with one leg extended and the other knee bent, foot flat beside the opposite thigh.
2. Hook the opposite elbow outside the bent knee and lengthen the spine.
3. Twist toward the bent knee, keep both sit bones grounded and hold; switch sides.

Common mistakes

• Don’t lift the hip of the extended leg.
• Don’t force the twist with the neck.
• Don’t round the back.

Benefits

• Gently mobilises the spine.
• Stretches the back, hips and shoulders.
• Leaves the back feeling fresh and long.

Take care: Go easy or skip if you have back or neck pain, or are pregnant. Twist from the whole spine, not by cranking the neck or lower back.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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