Sage Twist Pose 1 (Marichyasana 1)

01/04/2025

Sanskrit

Marichyasana 1

English

Sage Twist Pose 1

Yoga Pose Type

Seated forward bend

Health Benefits

Improves: Respiration, stress, constipation
Revitalizes: Liver, kidneys, spleen, digestive system
Stretches: Hamstrings, calves, groins, knee, ankles, shoulders, back
Strengthens: Psoas muscle

Psychological Benefits

What I Like About This Pose

What I like about this pose is that it stretches the shoulders in a way that no other pose can.

Marichyasana 1 Step-By-Step

Breathing

Exhale: When bending forward.
Inhale: When coming back into the starting position.

Tip’s For Beginners

Keep your spine straight in Sage Twist One 1. Because this pose is an advanced pose, your forehead may not reach your knee in the beginning. This is perfectly normal. Just bend forward as much as you can, keeping your spine straight.

Props

STEP

Sit in Dandasana. Bend your right leg.

Right heel: Pull it towards your right perineum.
Left leg: Push your thigh towards your yoga mat. Straighten it.

STEP

Put your right arm on the inner side of your right thigh. Clasp your arms around your thigh.

Marichyasana 1 (Sage Twist Pose 1) — Clasp your arm around your thigh.

Exhale, slowly bend forward. Put your left arm behind your back and grab your right wrist. Rest your upper body on your right leg. Rest your forehead on your knee.

STEP

Hold the pose for 30 seconds. Inhale, come back into the original position. Practice the pose on the other side.

Marichyasana 1 Contraindications

Avoid this pose if you have following issues.

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