Marichi's Pose III

Maricyasana III

Rotate toward a bent knee while the other leg extends along the floor.

Named after the sage Marichi.

Marichyasana C emphasizes rotation, unlike the forward-folding A form.

Movement guidance

Preparation
Sit with one leg extended and the other foot grounded near the hip.
Entry and alignment
Turn toward the upright knee. Let the opposite arm gently wrap the knee and place the other hand behind you.
Hold and breathe
Keep breathing and distribute the turn through the torso. Keep breathing comfortably without holding your breath.
Exit and next movement
Release the arms, bring the chest and gaze forward, and extend the leg.

Choose variations and transitions within your comfortable range.

Marichyasana D · Bound Half Lotus twist

Combine variation B's leg placement with variation C's torso rotation. Do not push the knee or pull the bind with arm strength.

Skip the bind and lightly hug the knee.

Difficulty refers to the photographed form. Individual experience may differ.