In short: Marichi’s twist C is a seated twist. One leg is straight, the other knee is bent with the foot flat on the floor near the hip, and you turn the torso toward the bent knee, hugging it or wrapping the opposite arm around it, with the other hand on the floor behind you. In the full version the arms bind behind the back. Version D is the same twist with the straight leg folded into half lotus.
These are the twisting members of the Marichi family. The forward-bending versions, A and B, are on the Marichi’s pose page. A gentle version of C is one of the most widely taught seated twists, while the full bind and version D are demanding.
The names: C and D, III and IV
Marīcyāsana is dedicated to the sage Marīci (the word means a ray of light). Ashtanga numbers the four Marichi poses with letters and Iyengar-style teaching uses numerals: C = III and D = IV are twists, while A = I and B = II are forward bends. In the Ashtanga primary series, Marichyasana C is the first seated twist. When a class says “Marichyasana III” or “Marichi’s twist”, it means the pose on this page.
Making the twist work
Start with a neutral pelvis. A Yoga Journal how-to for this pose points out that very few people can sit upright on the floor with straight legs without the lower back rounding; sit on one or two folded blankets until you are on top of your sitting bones. Set the bent-leg heel just in front of its sitting bone, press that foot into the floor and keep the straight leg firm.
Then lengthen first and turn second. On each inhalation lift the spine; on each exhalation turn a little more, letting the head follow the chest rather than lead. For most people new to the pose, Yoga Journal advises not to hook the elbow outside the knee, because that usually makes you hunch and shortens the spine. Instead, hug the bent knee with the opposite arm and press the other hand into the floor behind you. AshtangaYoga.info adds that the rotation should come mainly from the upper and middle back, which turn more freely than the lower back. For the bind, the thigh is drawn diagonally across so the opposite side of the trunk can reach past it, the arm wraps the knee and the hands meet behind the back; the gaze goes over the back shoulder. Ashtanga holds five breaths a side.
Precautions in plain words
Do not crank the twist with the arm. Forcing rotation in the lower back can cause discomfort; keep the spine long and the turn moderate. With a disc problem, a recent back injury or sacroiliac pain, ask your doctor or physiotherapist before twisting deeply. During pregnancy, twist gently away from the belly or skip deep closed twists like this one. With a shoulder injury, skip the bind. This page is general information, not individual advice.
Marichi’s Twist D (Marichyasana D, Iyengar Marichyasana IV)
Version D combines the twist of C with the half-lotus leg of B. The straight leg is folded into half lotus first, with the foot as close to the trunk as possible; then the other foot is placed close to the hip, you turn toward the raised knee, wrap the opposite arm around it and bind behind the back. AshtangaYoga.info calls it a very complex posture and suggests taking extra breaths to get into it at first, folding the lotus tightly and tilting the pelvis so the half-lotus thigh stays on the floor. If half lotus is not available, a folded towel in place of the lotus foot keeps some of the shape. D is advanced: the half-lotus knee is under load while you twist, so learn it with a teacher and stop at any knee pain.
Preparation and what comes next
Prepare with gentle twists such as revolved easy seat and Bharadvaja’s twist, and with Marichi’s pose A, which teaches the bent-leg position. Half lord of the fishes is a closely related twist with the bottom leg folded. In the Ashtanga primary series, C and D are followed by boat pose. Afterwards, a simple seated forward bend settles the spine.
You will meet Marichi’s twist in Ashtanga, Iyengar, hatha and vinyasa classes.
