Marichyasana C is a seated twist with one knee bent. Leg positions vary across yoga traditions; keep the spine comfortably long, turn gently, and avoid using the arm as a lever to force the rotation.
What is Sage Marichi's III?
Marichyasana C is a seated twist in a family of postures named for the sage Marichi. Its full leg bind is not necessary for exploring a gentle rotation.
How do you practice a small-range variation?
Sit on a folded blanket and keep the bent knee in a comfortable position.
- Begin with both legs extended, then bend one knee with the foot grounded.
- Sit tall enough to breathe freely; bend the other knee if that makes the seat more stable.
- Turn the torso slightly toward the bent knee while keeping both sitting bones as comfortable as possible.
- Rest the hands on the thigh or floor without pulling. Return to center before changing sides.
How can you modify the twist?
Keep the extended leg bent, sit on a chair, or use Bharadvajasana's simpler cross-legged variation. Leave the arms unbound.
When should you stop or modify?
Stop for sharp spinal, knee, or hip pain, numbness, or dizziness. Avoid forcing the knee across the body or pulling into a bind. This draft awaits teacher review.
Common question: Is the bind required?
No. A comfortable seated turn without a bind is a useful variation.
参考文献与扩展阅读
这些参考文献提供一般背景信息。它们并不验证本页中的每一项要领，也不能替代合格教师的指导。
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.