Marichi’s Pose D (Half Lotus Twist) anatomy

Marichi’s Pose D (Half Lotus Twist) · Marichyasana D · Tư thế vặn mình Marichi D

Marichi’s Pose D (Half Lotus Twist) mainly works external oblique (left), internal oblique (right), multifidus (left), erector spinae; it stretches gluteus maximus (right), gluteus medius, tensor fasciae latae (right), gluteus minimus (left); transversus abdominis stabilize.

Opening the 3D model…

Sit with both legs straight. Place the top of the left foot in the right hip crease as in Half Lotus, the left knee lowering toward the floor. Bend the right knee up and set the whole right foot on the floor close to the right sitting bone, shin upright. Inhale to lengthen the spine; exhale and turn the torso to the right, bringing the left armpit outside the right knee. Wrap the left arm around the outside of the right knee, bending the elbow to bring the hand back; wrap the right arm behind the back and clasp the hands near the right hip. Gaze over the right shoulder. It is Marichi’s Pose III with the bottom leg in Half Lotus: the left hip turns out deeply and the knee bends fully, the right buttock and outer hip stretch, the obliques and deep back muscles rotate the spine, and both shoulders rotate inward and extend back. It is very demanding: use a strap if the hands don't meet, and straighten the left leg at once with knee pain.

Muscles in this pose

Working (contracting): External oblique (left), Internal oblique (right), Multifidus (left), Erector spinae, Subscapularis, Rhomboid major (right), Sternocleidomastoid (left)

Stretching: Gluteus maximus (right), Gluteus medius, Tensor fasciae latae (right), Gluteus minimus (left), Quadriceps (left), Tibialis anterior (left), Fibularis group (left), Adductors (left), External oblique (right), Internal oblique (left), Infraspinatus, Teres minor, Pectoralis major (right), Deltoid (right), Biceps brachii (right)

Stabilizing: Transversus abdominis

Why these muscles work or stretch

• External oblique · Working (contracting): The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
• Multifidus · Working (contracting): Multifidus rotates the vertebrae toward the opposite side
• Erector spinae · Working (contracting): Keeps the spine long, without rounding in the twist
• Subscapularis · Working (contracting): Turns the shoulder inward so the arm can wrap back and clasp the other hand
• Rhomboid major · Working (contracting): Draws the shoulder blade toward the spine to open the chest
• Sternocleidomastoid · Working (contracting): Turns the head to look over the right shoulder
• Gluteus maximus · Stretching: The raised knee draws toward the opposite side of the chest
• Gluteus medius · Stretching: Right: the hip crosses the midline; left: front fibers stretch in deep external rotation
• Tensor fasciae latae · Stretching: The right hip adducts across the midline
• Quadriceps · Stretching: Left knee fully bent
• Tibialis anterior · Stretching: Left foot pointed, resting in the right hip crease
• Fibularis group · Stretching: Ankle in inversion, sole turned up
• Adductors · Stretching: The half-lotus knee opens out to the side
• Infraspinatus · Stretching: The shoulder external rotators lengthen as the shoulder turns inward
• Pectoralis major · Stretching: The chest on the side of the arm behind the back stretches as the shoulder extends
• Deltoid · Stretching: The front fibers stretch as the shoulder extends back
• Biceps brachii · Stretching: The long head stretches as the shoulder extends back

Practice cues

• Place the left foot by turning out from the hip joint, never by twisting the knee
• Lengthen the spine first, then twist as you exhale, from the belly up to the chest
• Keep the left knee heading toward the floor as you twist; turn the head last

Benefits

• Improves spinal rotation
• Deeply stretches the outer hip and ankle of the half-lotus leg
• Stretches the fronts of the shoulders and the shoulder external rotators

Cautions / contraindications

• Avoid with a knee, meniscus, knee ligament or ankle injury; never force the foot into the hip crease
• Avoid with a shoulder or rotator cuff injury
• Avoid during pregnancy, with a herniated disc or acute low back pain

Easier variations

• Hold a strap between the hands if they don't meet
• Straighten the left leg as in Marichi’s Pose III and hook the left elbow outside the right knee

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Full Lord of the Fishes Pose Paripurna Matsyendrasana
• Noose Pose Pasasana
• Bound Revolved Side Angle Pose Parivrtta Baddha Parsvakonasana
• Bharadvaja's Twist Bharadvajasana I
• Revolved Thunderbolt Pose Parivrtta Vajrasana
• Half Lord of the Fishes Pose Ardha Matsyendrasana

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