Marichyasana III


Step 1: Sit in Dandasana with both the legs stretched in front and palms resting by the side of your hips; keeping your hips firm, press your palms on the floor and lengthen your spine up.

Step 2: Bend your right knee; right foot is resting on the floor; right heel is touching the right hip; right hand is on the floor by the side of right hip.

Step 3: Raise your left arm up; feel extended stretch at the left side of the body; rotate left side of the upper body to the right.

Step 4: Exhale and while exhaling, bend forward and press your left elbow against your right knee; right hand is pressed on the floor close to right hip; lengthen your spine and with exhalation, turn your head to the right in a controlled manner; hold the position for 10 -20 seconds with normal breathing.

 Step 5: Once comfortable in the above position, stretch the left hand further with exhalation so that the left hand wraps around the right knee and moves at the back; stretch your right hand at the back; hold your left wrist with right hand.

Step 6: Turn your head to the right side while stretching your spine vertically up; both the shoulders are in one line; keep stretching the left leg on the floor; hips are firmly on the floor; hold for 20-30 seconds with normal breathing; release and repeat the same sequence at the other side.


  • Strengthens your back and hips and gradually relieve you of all the pain in that area
  • Lower abdominal region receives good blood supply and are toned up with regular practice; improves respiration
  • Intestines gets good massage; deals with acidity problem.


  • Avoid in case of acute abdominal pain caused due to ulcers, hernia, enlarged liver or spleen or any kind of spinal problem; also avoid in case of severe back pain or severe neck pain.