Learn how to do Maricyasana C (Marīcyāsana C), from the Ashtanga Yoga Primary Series. Watch on for step by step instructions of how to do this posture.

This is the sixteenth pose of the Ashtanga Yoga Primary series, and the eleventh seated posture in that series. All four Marīcyāsana poses (A, B, C, D) build upon each other to prepare you for the ones to come. Marīcyāsana C is similar to A, but the primary difference between the two being that in A, you are binding your right arm around your right leg and folding forward. Whereas in Marīcyāsana C, you are now binding your left arm around your bent right leg and rotating or twisting.

⏱️⏱️VIDEO CHAPTERS⏱️⏱️
00:00 Introduction
00:28 Modification #1: Maricyasana C (Pose dedicated to Sage Marichi) - Right Side
01:42 Modification #2: Maricyasana C (Pose dedicated to Sage Marichi) - Right Side
02:11 Full Expression: Maricyasana C (Pose dedicated to Sage Marichi) - Right Side
03:33 Modification #1: Maricyasana C (Pose dedicated to Sage Marichi) - Left Side
04:28 Modification #2: Maricyasana C (Pose dedicated to Sage Marichi) - Left Side
05:08 Full Expression: Maricyasana C (Pose dedicated to Sage Marichi) - Left Side

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Contraindications:
The full expression of this posture is NOT recommended if you are pregnant. Instead, try twisting away from the bent knee. Hug your right knee with your right hand and begin rotating to the left (you will be facing away from your bent leg). However, if this variation is uncomfortable during pregnancy, omit it altogether for now.

This is a wonderful posture but can be a bit of a challenge if you have tightness in your back, hips or shoulders. There is a lot to think about in the posture, oppositions of force, stretching, engaging, reaching and folding. Let’s take a step by step look at how to do Marichyasana C.

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Explore the other Marichyasana Posture:
Marichyasana A: [ Ссылка ]
Marichyasana B: [ Ссылка ]
Marichyasana C: [ Ссылка ]

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To learn more about each of the postures that make up the Ashtanga yoga primary series, be sure to check out the tutorial videos on the channel, which break down each posture of the Ashtanga Yoga Primary series.

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