Marīcāsana C involves a deep twist. To accomplish this, you will need to squeeze the anus and engage the lower abdominals. As you inhale deeply, lift and spread the diaphragm before twisting on the exhale. Focus on twisting the spine from above the navel and try to keep the hips and sacrum area stable. Once you are able to perform this twisting action correctly, your breathing will become smoother and more even. In this video tutorial, yoga master Sharath Jois offers some alternatives as you begin the process of unlocking the body. Remember that deep, even breathing both energizes and relaxes the body and mind, increasing the benefit of the posture.
Related: Marīcāsana A, Marīcāsana B, Marīcāsana D