Marichyasana
Marichyasana is a seated spinal twist yoga posture that targets the abdominal muscles and obliques while stretching the lower back and hamstrings. It involves twisting the torso with one knee bent, encouraging thoracic rotation and core activation.
How to do it
- Sit on the floor with both legs extended in front of you.
- Bend your right knee and place your right foot flat on the floor close to your right hip.
- Inhale and lengthen your spine, then exhale and twist your torso to the right.
- Bring your left elbow to the outside of your right knee and place your right hand on the floor behind you.
- Hold the twist for 20-30 seconds, then release and repeat on the other side.
Form cues
- sit tall to lengthen your spine
- keep your grounded foot active
- rotate from your ribcage not your neck
- pull your belly button toward your spine
- breathe into the twist
Breathing: Inhale to lengthen your spine, exhale to deepen the twist.
Common mistakes
- slouching the spine which limits rotation
- forcing the twist with your neck which can cause strain
- lifting the grounded hip which reduces the stretch effectiveness
Muscles worked
Primary: abs. Secondary: obliques, lower back, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 30-45 seconds per side, rest 30 s
Lose weight
3 sets × 45 seconds per side, rest 30 s
Build muscle
3 sets × 60 seconds per side, rest 45 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have a recent lower back or spinal injury, ease off and check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my lower back?
You should feel a gentle stretch, but stop immediately if you feel sharp or pinching pain.
How often can I practice this?
You can perform this daily as part of a mobility or recovery routine.
Can I do this if I have tight hamstrings?
Yes, keeping your knee slightly bent or sitting on a folded blanket can make the position more comfortable.