Marichi’s Pose III (Seated Twist) anatomy
Marichi’s Pose III (Seated Twist) · Marichyasana III · Tư thế vặn mình Marichi III
Marichi’s Pose III (Seated Twist) mainly works quadriceps (left), external oblique (left), internal oblique (right), multifidus (left); it stretches hamstrings (left), gluteus maximus (right), gluteus medius (right), external oblique (right); transversus abdominis, triceps brachii (right) stabilize.
Opening the 3D model…
Sit with one leg straight in front, toes pointing up; bend the other knee and set the whole foot on the floor close to the buttock, shin upright. Turn the torso toward the bent knee and hook the opposite elbow outside that knee, forearm upright; the other hand presses the floor behind the sacrum. Unlike Half Lord of the Fishes, the bottom leg stays straight, so its hamstrings lengthen while the obliques and deep back muscles turn the spine.
Muscles in this pose
Working (contracting): Quadriceps (left), External oblique (left), Internal oblique (right), Multifidus (left), Erector spinae, Deltoid (left), Rhomboid major (right)
Stretching: Hamstrings (left), Gluteus maximus (right), Gluteus medius (right), External oblique (right), Internal oblique (left), Pectoralis major (right)
Stabilizing: Transversus abdominis, Triceps brachii (right)
Why these muscles work or stretch
- Quadriceps · Working (contracting): Straightens the bottom knee
- 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
- Deltoid · Working (contracting): Presses the elbow against the outer knee
- Rhomboid major · Working (contracting): Draws the back-arm shoulder back to open the chest
- Hamstrings · Stretching: Straight leg: the back of the thigh lengthens
- Gluteus maximus · Stretching: The raised knee draws toward the chest
- Triceps brachii · Stabilizing: The back hand presses the floor
Practice cues
- Ground both sitting bones evenly; keep the straight leg active with the toes pointing up
- Inhale to lengthen the spine, exhale to turn a little more from the belly up to the chest
- Press the elbow and knee gently into each other; don't lean back on the rear hand
Benefits
- Improves spinal rotation
- Stretches the hamstrings of the straight leg
- Gently stretches the outer hip of the bent leg
- Strengthens the back muscles that keep the spine upright
Cautions / contraindications
- Avoid during pregnancy: a deep twist with the knee pressing the belly
- Avoid after recent abdominal surgery
- Avoid with a disc herniation or acute low back pain
Easier variations
- Sit on a folded blanket so the spine lifts more easily
- Hug the bent knee with the arm instead of hooking the elbow outside it
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Revolved Triangle Pose Parivrtta Trikonasana
- Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana
- Seated Easy Twist Parivrtta Sukhasana
- Revolved Low Lunge Parivrtta Anjaneyasana
- Bharadvaja's Twist Bharadvajasana I
- Revolved Half Moon Pose Parivrtta Ardha Chandrasana
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