Seated
Marichyasana A
Marīcyāsana Aमरीच्यासन· mah-ree-chee-AH-suh-nuhposture of the sage Marichi (first variation)
Marichyasana A is a seated forward bend with a bind: one knee bends up while the other leg extends, and the arm wraps around the bent knee to clasp behind the back as you fold forward. It stretches the hamstrings and shoulders and compresses the belly.
Step by step
- 1
Sit with legs extended
Sit tall with both legs stretched out in front of you.
- 2
Fold one knee up
Bend the left knee and stand the foot flat on the floor, leaving a space between the left foot and the right thigh. As you inhale, stretch both arms up.
Breath: Inhale the arms up
- 3
Wrap and bind
Exhale and bring the left arm to the inside of the left shin, wrapping it around the bent knee; take the right hand behind the back and clasp the hands (or a strap) together.
Breath: Exhale to wrap
- 4
Fold forward
Keep the extended leg straight and its foot flexed. Exhale and fold the torso forward, bringing the forehead toward the knee.
Breath: Exhale to fold
- 5
Release and switch
Hold for several breaths, release the hands and stretch the arms up, then repeat on the other side.
Benefits
- Stretches the hamstrings, shoulders and spine
- Compresses the abdomen — traditionally used to support digestion
- Builds shoulder mobility through the bind
- Calming when held with steady breath
Common mistakes
- Rounding hard to force the bind
- Letting the extended leg bend or its foot flop
- Straining the shoulder to clasp the hands
- Collapsing the chest instead of lengthening
Modifications & variations
- Loop a strap between the hands if they don't meet
- Keep the torso upright instead of folding fully
- Sit on a folded blanket to tilt the pelvis forward
Related poses
Video transcriptIn this session, Yoga & You Teaching Faculty guides you through Marīcyāsana A on both sides, cueing the forward fold, arm bind, and twist step by step.
Hi, welcome to Yoga & You. I am Yoga & You Teaching Faculty, and today we are going to do a few spinal twists. In Marīcyāsana A, you are bending forward and you are twisting. Begin with the first one. Stretch your legs out. Now fold your left leg, and as you inhale, stretch your hands up.
Exhale, bring your left hand inside. Make sure there is a space between your left foot and your right thigh. Exhale, and then bring your left hand from behind, right hand on the floor. Bring your feet straight in, and as you exhale, bring your forehead down to your knees. Once again, stay in for five breaths, then straighten and release your hands, stretch your hands up. Exhale down.
Repeat the same thing on the other side by folding your right foot in. Make sure there is a gap between your right foot and your left thigh. Stretch your right hand up. Exhale, bring your right hand from inside, grab the ground, left hand from behind. Take a deep breath in, exhale, and down. Exhale, stretch your hands up and relax.
Frequently asked questions
- I can't clasp my hands behind my back in Marichyasana A. What can I do?
- Use a strap between the hands to bridge the gap. As the shoulders and hamstrings open over time, the hands will come closer together.
- What is the bind for in Marichyasana A?
- Wrapping the arm around the bent knee and clasping behind the back deepens the forward fold and opens the shoulders, while the pose gently compresses the belly.
References
- Named for the sage Marichi; part of the classical seated forward-bend series. · Classical text — Traditional context for the Marichyasana family.