Marichyasana C

As with the other twists in this library, the rotation needs to come after the spine has lengthened, not instead of it. The bind can tempt a student to pull the twist deeper through arm strength alone, which tends to concentrate the rotation in the upper spine rather than distributing it evenly.

To rotate the spine toward one bent knee, using a bind around that knee to support, rather than force, the twist.

1. 1From Staff Pose, bend one knee, foot flat on the floor close to the hip.
2. 2Extend the other leg straight ahead, foot flexed.
3. 3On an inhale, lengthen the spine tall.
4. 4On the exhale, rotate toward the bent knee, wrapping the same-side arm around the shin and reaching for the opposite wrist or a strap behind the back.
5. 5Use the other hand on the floor behind for support, continuing to lengthen the spine with each inhale and rotate a little further with each exhale.
6. 6Hold for five breaths, gaze to the side, then transition to the second side.

Instead of searching for the “correct” position, notice:

• •Spine lengthens before it rotates, on every fresh breath.
• •Extended leg stays active, foot flexed.
• •Bent knee stays relatively vertical, not collapsing inward.
• •Supporting hand grounded firmly behind for stability.

Inhale to lengthen, exhale to rotate a little further. The same alternating rhythm as the other twists in this family, and just as important here.

The tell is whether the rotation is happening evenly through the spine or concentrated at the shoulder and bind arm. A student pulling hard on the bind while their lower spine stays relatively still is forcing the twist from the wrong place.

Reflect after practising:

• •The bind is a support for the twist, not the engine of it. Let the rotation come from your spine, with the bind following along.
• •A strap between the hands works just as well as a direct grip here.

Rather than mistakes, you may notice:

• •Practice the inhale-lengthen, exhale-rotate rhythm in a simpler seated twist first, to build the sequencing before adding this specific leg position and bind.

• •A strap between the hands instead of a direct grip.
• •No bind, hand simply pressing against the outside of the bent knee for support instead.

• ✓Unwind slowly, releasing the bind before extending the bent leg and repeating on the second side.