TwistsIntermediate

Sage Marichi's Pose IV

Marichyasana IV

Sage Marichi's Pose IV (Marichyasana IV) combines half lotus with a seated twist and bind, creating intense hip opening and spinal rotation while stimulating the abdominal organs.

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How to Perform

1
Sit with legs extended; place the right foot in half lotus atop the left thigh, heel pressing toward the navel.
2
Bend the left knee upright with foot flat on the floor, shin perpendicular.
3
Lengthen the spine tall, then exhale to rotate left, hooking the right elbow outside the left knee.
4
Wrap the right arm around the left shin and reach the left arm behind to clasp hands or use a strap.
5
Hold for 5–8 breaths, maintaining the bind and twist, then release and repeat on the opposite side.

Benefits

Rejuvenates nerves around the navel through heel pressure and hand clasp.
Tones liver, spleen, and pancreas, supporting metabolic health.
Resolves calcium deposits in shoulder joints and improves shoulder mobility.
Relieves chronic back pain and hip discomfort through deep rotation.

Alignment Cues

Half Lotus knee down
Spine elongated
Shoulders level
Chest open despite twist

Common Mistakes

• Forcing bind
• Lifting lotus knee
• Collapsing spine
• Twisting from shoulders

Contraindications

• Knee injury
• Hip injury
• Spinal disc issues
• Shoulder injury

Recommended Props

BlockBlanketStrap