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Sage Pose-3 [Marichiasana -3]

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‘Marichi ’ was a sage. His name means ray-of-light. This pose is designed to place considerable pressure on the abdomen. As we twist and compress the organs, blood is pushed  through more efficiently, releasing toxins and cleansing. We also feel a shift in consciousness, from feeling sluggish to feeling more alive.

Organising the Pose:

  1. Sit in Dandasana.
  2. Bend your left knee upwards and keep your right leg poker stiff.

3.   Rotate your waist to your left. Fix your right shoulder outside your left knee. Keep your left fingertips on the floor.

4. Then curl your right arm around your left shin. Swing your left arm behind your back and clasp the right hand.

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5. Turn your head and look over your left shoulder. Twist your waist and move your left shoulder further back. This is Marichiasana -3. Then interchange the position of your legs and arms. Now do the pose turning to your right. Finally return to Danda-asana.


  • Bring your armpit to your knee while entwining.
  • Keep your extended leg straight and bent -knee foot grounded.


  • Don’t worry if you can’t clasp hands, hold your T- shirt instead!
  • Don’t round your middle back.


  • Trims the waist.
  • Relieves backaches and stiff necks.
  • Massages the abdominal organs including the liver and kidneys.
  • Stimulates the brain.
  • Strengthens and stretches the spine.

It’s often difficult for beginners to sit upright after bending the knee as described in step 2 . The pelvis tends to sink backward, which rounds the back and could cause back pain. To offset this one could probably sit on a thickly folded blanket or boster which will keep the pelvis in a neutral position.


Neelanjana Bharadwaj- Yoga Expert

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