Asana · Practise on your own
Marichyasana A
Marichi's pose A
Pose of the sage Marichi, first variation. One knee up, the arm wrapped round it, folding forward.
Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.
- Meaning
- Marichi = a sage, one of the sons of Brahma; asana = seat or posture
- Family
- Seated forward bend
- Level
- Intermediate
- Gaze
- Toes
Take care
Leave out the bind if the shoulders pinch.
How it is done
- 1
Breathe in
From Dandasana, bend the right knee and place the foot flat, a hand's width from the left thigh.
- 2
Breathe out
Reach the right arm forward, wrap it round the shin and bind the hands behind the back.
- 3
Breathe out
Fold over the straight leg. Stay for five breaths, then change sides.
Holding it
Five breaths on each side.
Making it easier
Hold the shin instead of binding, and keep the chest lifted.
What the tradition says it does
- Stretches the hamstrings and shoulders
- Folds the body around the bent leg
Variations
Marichyasana B
Marichi's pose B
Pose of the sage Marichi, second variation. Marichyasana A with the other leg in half lotus.
Marichyasana C
Marichi's pose C
Pose of the sage Marichi, third variation. A seated twist toward the bent knee.
Marichyasana D
Marichi's pose D
Pose of the sage Marichi, fourth variation. The twist of Marichyasana C with the other leg in half lotus.
Sources and tradition
- YOG Union App Content Map, 2 November 2026, p. 4
- Ashtanga Primary Series as commonly taught in the Mysore style; sequence order and counts await subject review