This document describes the Marichyasana pose, a seated spinal twist. It instructs to sit with legs stretched out, bend one knee and place the foot flat on the floor while twisting the spine 90 degrees to the side and extending the opposite arm over the bent knee. Hold for 30 seconds on each side while breathing easily. Regular practice of this pose provides benefits such as relief from back pain, toned organs, strengthened neck muscles, and reduced abdomen size. Pregnant women or those with abdominal surgery should avoid it.

2. Marichyasana(Half Spinal Twist Pose or Sage
Marichi Pose)
Presenter Name

3. Marichyasana(Half Spinal Twist Pose or Sage Marichi Pose)
This is a seated position and is named after the sage Mariachi. First sit on the floor with the
legs stretched out in front of you. Bend your left knee and place the left foot flat on the floor
and the calf should touch the back of the thigh. Exhale and turn the spine ninety degree to
the left and bring the right arm so it is over the left thigh. The right shoulder should be
beyond the left knee, stretched out forwards. The left arm is behind the back. Turn the spine
more to the left and stay here for thirty seconds breathing easily. You can try to clasp the
hands behind the back if possible. Then come out of the pose and repeat it on the other side.
PRECAUTION: Pregnancy and who have undergone abdominal surgery should not do.

4. Marichyasana(Half Spinal Twist Pose or Sage Marichi Pose)
BENEFITS: By the regular practice of this asana, splitting backaches, lumbago and pains in
the hips disappear rapidly. The liver and the spleen are contracted and so are toned and
cease to be sluggish. The muscles of the neck gain power. Sprains in the shoulder and
displacement of the shoulder joints are relieved and the shoulder movements become free.
The intestines also benefit from this asana. It also helps to reduce the size of the abdomen.