Marichyasana D (Seated Spinal Twist IV or Marichi’s pose 4)

Marichyasana D (Seated Spinal Twist or Marichi's pose IV) - Sharp Muscle
5 min read
Updated: March 25, 2023

Marichyasana D, also known as Marichi’s Pose D or Seated Spinal Twist IV, is a combined movement of Marichyasana B and Marichyasana C.

The pressure of the heels on the navel and holding the hands behind the back rejuvenates the nerves around the navel. It tones the liver, spleen and pancreas. Calcium accumulates in the shoulder joints, and the pose helps with free movement on the shoulders.


Known as:Marichyasana D, Seated Spinal Twist IV, Marichi’s pose 4
Sanskrit name:मरीच्यासना IV
IAST:Maricyāsana IV
Pronunciation:mar-ee-chee-AHS-anna IV
Pose type:Twist
Total time:30-60 seconds
Over shoulder;
Eyes closed
Chakra:Manipura Chakra, Swadisthana Chakra, Muladhara Chakra
Indications:Second trimester pregnancy, sciatica, backache, hip pain, asthma, exhaustion, constipation
Counterpose:Dandasana (Staff Pose)
Preparatory poses:Baddha Konasana, Janu Sirsasana, Hero Pose, Bharadvajasana, Supta Padangusthasana, Marichi Sage Twist Pose A, Marichi Sage Twist Pose B, Marichi Sage Twist Pose C
Follow-up poses:Seated Forward Bend Pose, Head of the knee pose (Janusirsasana)
Contraindications:High blood pressure or low blood pressure, insomnia, diarrhea, migraine, back or spine or knee or hip injuries (only with the supervision of experienced), pregnancy (after the first trimester)

Meaning + Origin

Marichyasana is derived from the Sanskrit name, which is made up of two words – Marichi + asana:

  1. Marichi” = “ray of light (of the sun or moon)“
  2. asana” = “pose or posture”
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This Marichyasana variation is part of the primary series in Ashtanga yoga, where the first four forms of Marichyasana A, B, C and D are performed in sequence.

Marichi’s Pose D is the western name of Marichyasana D. The pose is not found in medieval hatha yoga texts, but is described in Krishnamacharya’s 1934 Yoga Makaranda, the teachings of his disciples, BKS Iyengar and Pattabhi Jois.

Benefits of Marichyasana D (Seated Spinal Twist)

The practice of Marichyasana D gives combines benefits of Marichyasana B and Marichyasana C. The physical and mental benefits derived from this variation are listed below:

  1. Physical Benefits:
    • Strengthens muscle of the neck, legs and shoulders
    • Stretches the spine, legs and shoulders
    • Tones the abdominal muscles
    • Toned the liver and the spleen and cease to be sluggish it
    • Opens the chest and shoulders
    • Relieves shoulder sprain and dislocation of shoulder joint and frees movement of shoulder
    • Splitting backaches, lumbago and pains in your hips disappear rapidly
    • Promotes healthy function of the pituitary gland
    • Stimulates the digestive, circulatory, and lymphatic systems
    • Massages the kidneys and liver
    • Improves intestines
  2. Mental Benefits:

Steps to Marichyasana D (Seated Spinal Twist)

  • To start, sit on the floor with your legs straight in front of you.
  • Bend your right leg at the knee and place the right foot on the root of the left thigh. Your right heel should be pressed against the navel and the toes should be pointed out. Your right leg is now in half padmasana.
  • Bend your left leg at the knee, keeping the sole of the left foot and the heel flat on the floor. Keep your shin perpendicular to the floor so that your left thigh and calf touch each other and your left heel touches the perineum.
  • Exhaling, twist your spine about 90 degrees to the left, so that the right armpit touches the outer part of your left thigh.
  • Place your right shoulder ahead of the left knee and extend your right arm forward, stretching the area behind the floating ribs, twisting the spine even more to the left. Take a breath
  • Exhale, circle your right arm around the left knee, bend your right elbow and place your right hand behind the waist. Your left knee is tightly closed in the right armpit. Take a breath
  • Now, while exhaling deeply, twist your left hand behind the shoulder and hold your right hand behind the back with your left hand. Stretch your chest and pull your spine up.
  • Stay in this position for 30 seconds. Breathing will be faster.
  • Release your hands and straighten your legs.
  • Then repeat the process on the other side, reading ‘right’ for ‘left’ and vice versa. Stay on both sides for the same amount of time. Release your hands, straighten your legs and relax.
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Precautions and Contraindications

  • Abdominal massage motion may prove negative for practitioners with low or high blood pressure.
  • For a person with a stomach ulcer or peptic ulcer, hernia or hyperthyroidism, Marichyasana D can be carefully practiced under the guidance of a teacher.
  • Individuals with spinal cord injury or severe slip disc problems will benefit from this asana. But they should practice Marichyasana D under the supervision of the doctor and with the permission of the doctor.
  • Do not do this yoga in case of diarrhea or upset stomach
  • People suffering from headache, migraine and insomnia should practice yoga marichyasana for a limited time only.
  • Women should absolutely not do Marichyasana during pregnancy and menstruation, as there is a strong bend in the abdomen in this yoga posture.

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