Marichi's Pose C

How to

1. Begin seated in Dandasana (Staff Pose) with legs extended forward, sitting bones grounded.
2. Bend your right knee and place your right foot flat on the floor close to your right sit bone.
3. Inhale to lengthen your spine, reaching your left arm up to create space.
4. Exhale and twist to the right, bringing your left elbow to the outside of your right knee, right fingertips placed behind you for support.
5. Engage your core, keeping the spine long and shoulders relaxed. Ensure both sitting bones remain grounded.
6. Turn your head gently to look over your right shoulder, keeping your gaze soft.
7. Breathe deeply, using each inhale to lengthen the spine and each exhale to deepen the twist.
8. To exit, inhale to unwind the twist, returning to Dandasana before repeating on the other side.

Benefits

• Improves spinal flexibility and mobility.
• Stretches the shoulders, hips, and back muscles.
• Aids in digestion and detoxification by massaging abdominal organs.
• Relieves lower back tension and helps reduce stress.
• Enhances focus and mental clarity through mindful breathing and concentration.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher