The Marichis Pose is also known as Sage’s Pose. Adding it to your practice is a wise decision.



Name in Sanskrit: Marichyasana III

Difficulty: Easy


  • This pose will exercise the organs in the abdomen such as the kidneys and the liver.
  • It extends the shoulders.
  • It invigorates the brain.
  • It calms hip pain and backache.
  • It adds strength and energizes the spine.


The individuals with the conditions below should avoid the pose:

  • Hypertension
  • Headache
  • Diarrhea
  • Insomnia
  • Migraine
  • Spine injury or back injury should have an experienced tutor to guide them.
Marichyasana III



Start by sitting in the staff pose, the Dandanasa. Fold your knee and place your foot over the floor bringing the heel as close to your sitting as far as you can. Make sure your left leg. Rotate inward for a bit. Bring the top of your thigh bone inside floor to become grounded.

Push the back of your left heel together with the base of your big toe far from your pelvis.

  Continue to push the inside right groin collect the pubis when you twist. Ensure the straight-leg is grounded and the knee is bent to allow you extend the spine, in fact, this is the first thing you must do a s a prerequisite to have a successful twist.


While breathing out, roll your body rightwards and grab the right thigh with your left arm. Grip the exterior of your thigh using your left hand.

After that, pull your thigh up when you bring the right hip to the floor. Push the finger over the floor to be at the back of pelvis so as to push up your body a bit up and to the front. 


Don’t forget to keep the legs straight and the foot of the knee you bent grounded. Press the inside of your right groin deeper inside your pelvis. Extend your front belly up to the outside of your groin through thee inside of your right thigh.

Keep extending your spine with each breath. Attach your thigh to your belly and tilt back over the scapulas to a backbend of your upper-back. Slowly, rotate the head to your right to finish the twist around the cervical spine.


Holds this pose a 30 seconds up to one minute. After that, bring your body down with breathing out, and reverse your legs while twisting to your left for the same amount of time.

How to do the Marichis Pose (Marichyasana III)


Usually, beginners find it difficult to sit straight-up after you bend your knee as described in the first step. Your pelvis tends to press back and this situation rounds your back, at times causing back pain. To ensure the pelvis position is neutral and offset the probli, sit down comfortably on bolster or a folded blanket.


 At times, twisting becomes more difficult when you try to bring the body to stand straight in this pose. Start the pose with the back about one foot from the wall. After completing the twist, press the hand over the wall and bring your body up and to the front.

Magda Felcio, a certified Vinyasa Flow Yoga teacher in Brazil, is deeply passionate about the grace and transformation this practice offers. With a commitment to empowering her students, she creates harmonious and flowing sequences that focus on alignment and mindfulness.