Marichyasana C (hold)

Marichyasana C

Yogaintermediatetimedno equipment

Seated twist: one leg straight, the other knee bent upright with the foot flat close to its sit bone; the torso turns toward the bent knee, the opposite arm wraps around the outside of that knee and the hands clasp behind the back, spine upright, gaze over the back shoulder.

How to do it

1. From staff pose, bend the right knee and set the right foot flat close to the right sit bone, a little away from the left thigh; left leg straight, foot flexed.
2. Inhale: lengthen the spine. Exhale: rotate the torso to the right.
3. Bring the left shoulder/upper arm to the outside of the right thigh and wrap the left arm around the right knee and shin from the outside.
4. Reach the right arm behind the back and clasp the hands (left hand holds the right wrist).
5. Sit tall with the spine vertical, chest turned right; look over the right shoulder.

Muscles worked

lombari, glutei, deltoidi, obliqui

Workouts that use it

• Ashtanga primary series