Marichyasana III – Marichi’s Pose III

Marichyasana III – Marichi’s Pose III


MarichyasanaIII is derived from the combination of the Sanskrit words Marichy (Name of the sage Mariachi, He is the great grandfather of Manu and the son of Brahma.) and asana (posture or pose). The reason for the name Marichyasana III is, this pose dedicated to sage Marichi.  It is called as Marichi Sage Pose Iin English.

Preparatory Poses for Marichyasana III are  Gomukhasana (Cow Face pose),Paschimottanasana (Seated Forward Bend) and Dhanurasana (Bow pose); and the Follow-Up Poses are Astavakrasana (Eight-Angle pose) and Parsva Bakasana (Side Crow pose).

Steps Involved:

  1. Start with Dandasana (Staff pose).
  2. Bend your left knee
  3. Bring the sole of your left foot on the floor
  4. Make sure that close to the groin and against the right leg.
  5. Exhale; rotate your torso to the left.
  6. Slowly try to reach the right arm outside of the left thigh.
  7. Turn the palm to face behind you.
  8. Breathing should be normal.
  9. Twist further till the right shoulder is outside of the left knee.
  10. Bring your hand behind your back by bending the right arm.
  11. Exhale; Reach the left arm behind you.
  12. Try to hold onto your fingers, hands, wrists or wherever you can hold.
  13. Exhale; Twist further. Gaze toward your toes or over your left shoulder.
  14. Stay in the pose for few minutes (one to two minutes).
  15. Inhale; Exit the Pose by untwist.
  16. Repeat all the above steps with the opposite side.


  • Helps to calm the brain.
  • Reduces the stress and physical strain, and rejuvenates the body.
  • Strengthens the inner thighs.
  • Stretches the hamstrings, spine, hips and shoulders.
  • Stimulates abdominal organs.
  • Broadens the hip creases.
  • Softens the back and neck area.
  • Cleansing the entire body.
  • It helps to open the shoulders.
  • Cures the mild backache.
  • Relieves back and hip pain
  • Stretches the muscles between the ribs.
  • Regulates the mensuration cycle.
  • Helps to relax the muscular tension.
  • Improves the digestion system and metabolism.
  • Energizes and the entire body.
  • Tones the waist.
  • It massages the followings liver, kidneys, spleen, stomach, pancreas, small intestines and gallbladder.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Headache
  • Migraine
  • Hypertension
  • Asthma
  • Insomnia
  • Diarrhea

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

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