Sage Twist Pose B / Marichyasana B

Sage Marichi’s Pose - B

  • Marichyasana B

Marichyasana B (Sage Twist Pose B) is an advanced level yoga posture performed in seated position. The name of this posture comes from the fact it is named after the sage, Marichi. His name is Sanskrit meaning “ray of light”. Marichyasana B can be incorporated into flow yoga sequences as it helps the body generate more energy. This posture activates the Manipura Chakra and encourages both balance and purification.

Steps to do Sage Twist Pose B / Marichyasana B

  • Sit in Dandasana.
  • Place your left foot on right thigh. Now fold yourright leg, put the right heel close to the right hip. Keep your knee pointed upwards.
  • Now inhale, stretch your hands upwards and as you exhale, bend forward and take your right hand around the bent knee behind your back. Catch hold of your right wrist with your left palm.
  • Now suck your abdomen in and bend further.
  • Hold the posture while breathing in and out normally. Inhale come back to center, exhale and stretch your legs forward in Dandasana.
  • Relax. Repeat on the other side.

Tips for beginners

  • Put your foot beneath the left thigh of the bent leg if you are unable to do a half lotus.
  • Use the rope or the cloth if you can't link your fingers behind your back.


  • Marichyasana is a forward extension and it calms the mind and the body.
  • It stretches and massages the internal organs and improves the digestion.

Watch out for

  • This posture is not recommended if you are pregnant.
  • Avoid this pose if you are suffering from Hypertension, migraine, headache, insomnia and diarrhea.
  • In the case of severe back issues, one must avoid this pose.


  • To achieve a long twist in the back without hurting the neck, keep the back Of your neck in alignment with your spine and turn your head last.
  • In case you are finding it difficult to do asana, Place a folded blanket under your hip and then proceed with the twist and forward fold for Marichyasana. Increased hip level contributes to more flexibility in the back and hamstrings. Additionally, it facilitates the twist by easing the groynes and buttock rotation.