Marichyasana III
Sage Marichi’s Twist · మరీచ్యాసనం
🧘Picture coming soon
Intermediate Twisting asanas · మెలిక ఆసనాలు
⏱ Hold / repeat: 20–30 seconds each side · 👧 not for children · 👵 seniors: choose an easier version
How to do it
- Sit in Dandasana; bend the right knee, foot flat near the hip.
- Hug the knee with the left arm; right hand behind.
- Lengthen and twist to the right.
- Breathe; switch sides.
🌬️ Breathing: Inhale lengthen, exhale twist.
✅ Benefits
- Spinal mobility
- Stretches the shoulders
❌ Common mistakes
- Rounding the back
⚠️ Avoid it, or take care, if
- Pregnancy
- Spinal injury
🪑 Easier versions
- Sit on a blanket
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Twisting asanas
Ardha Matsyendrasana Bharadvajasana Supta Matsyendrasana Parivrtta Utkatasana
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
