How to Do the Yoga Marichi Half Twist With a Wall

Marichi C, or the Marichi half twist, is one of many yoga poses in the "Dedicated to the Marichi" series. An intermediate spinal twist, this pose helps to relieve back pain, massage the abdominal organs and release tension in the hips. Many beginner students struggle with keeping the spine tall during this pose, but learning with the support of a wall can help.

Difficulty: Easy

Instructions

1. Sit in the yoga staff pose with your back about 1 foot from a wall. Your spine should be tall and straight and your legs extended with feet flexed. Exhale and bend your right knee, keeping the foot flat on the ground and drawing the heel up towards your right hip.

2. Inhale and hug your right leg in to your torso and then exhale and soften your abdomen as you twist your torso to the right. Turn your gaze to the right as well.

3. Extend your right arm, pressing the back of your forearm against the outside of your right leg and then left your hand so that your fingertips point up and your palm faces away from you.

4. Swing your right arm behind your back and place your palm flat on the wall at about shoulder level. Inhale deeply for 5 deep breaths, pressing into the wall to hold your spine up straight. As you inhale, breathe into tense areas and then exhale, press into the wall, release that tension and sink a bit further into the Marichi pose.

5. Exhale as you gently twist to center and extend your legs. Repeat the pose on the opposite side.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!