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Sage Marichi’s Pose D / Marichyasana D

Sage Marichi’s Pose - D

  • Marichyasana D

Marichyasana D (Sage Marichi’s Pose D) falls under the seated twist category. The practitioner has to keep one leg bent into a squat position and the other leg in Padmasana(Lotus Pose). The name of this asana comes from sage Marichi who is the son of Brahma. This Sanskrit name means “ray of light”.

The Sage Marichi’s Pose D works on Manipura chakra, Swadhistana Chakra, Muladhara Chakra together and hence, it improves the flow of prana throughout the body. Marichyasana D is an ideal pose for teaching you the value of consistency. Continuous and conscious breathing will have multiple benefits while practising this asana. 

Steps to do Sage Marichi’s Pose D / Marichyasana D

  • Starting in a seated position with the legs straight out in front of you.
  • Inhale and bring the right ankle up onto the left thigh in half lotus posture.
  • Bend the left knee bringing the sole of the foot onto the floor as close to the hips as possible.
  • Exhale Wrap the right arm around the left knee, and bring your left hand behind your back to link fingers, hands, or wrists.
  • Inhale, extend and lengthen the spine, focusing on twisting the ribs round. 
  • Open the shoulders and look over your left shoulder.
  • Imagine twisting all the way up from the base of your spine.
  • Hold the posture keeping the breaths long as you can exhale then release.

Tips for beginners

  • Since this asana is an advanced seated spinal twist, practising spinal twists regularly and consistently, will help you to achieve this pose. 
  • Remember to include arm strengthening and hip opening asanas in your regular practice.


  • Opens shoulders, tones and strengthens abdominals.
  • Stretches and energises the spine.
  • Open the shoulders, neck, and hips.
  • Relieves symptoms of backache, menstrual discomfort and sciatica.
  • Stimulates liver, heart, lungs, kidneys and spleen.

Watch out for

  • The practitioners with High or Low BP should avoid this.
  • Women should not practice during their pregnancy.
  • Also, men and women with spinal injuries should avoid this pose until full recovery.
  • During diarrhoea one must not perform this pose at all.


  • You can practise Ujjayi breathing in this asana. This will calm your nervous system. 
  • Marichyasana D itself is an intense variation of Marichyasana. In order to make it easier, you can use the strap for making the grip of the palm better.