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Marichi's Pose I

Marichyasana I

Marichi’s Pose I (Marichyasana I) binds the arm around a bent knee and folds forward over the extended leg, strengthening the core and massaging the belly.

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How to Perform

  1. 1

    Sit with legs extended; bend the left knee and place the foot close to the sitting bone, heel near perineum.

  2. 2

    Hug the left shin with the left arm, threading the shoulder forward until armpit meets knee.

  3. 3

    Wrap the left arm around the shin and take the right arm behind the back to clasp hands or use a strap.

  4. 4

    Inhale to lift and lengthen spine; exhale to hinge forward over the straight leg, keeping bind secure.

  5. 5

    Hold 5–8 breaths with shoulders level, then release and switch sides.

Benefits

  • Tones abdominal organs and stimulates digestion through compression.
  • Strengthens fingers, wrists, and shoulders while opening the upper back.
  • Improves hamstring flexibility and prepares the body for deeper forward bends.

Alignment Cues

  • Bent knee stacks directly over ankle.
  • Bind stays at waistline to avoid straining shoulder.
  • Navel aims toward extended thigh.
  • Neck releases in line with spine.

Common Mistakes

No common mistakes listed.

Contraindications

  • • Low back disc issues aggravated by forward folds
  • • Shoulder injury limiting binds

Recommended Props

Strap for bindBlanket under sit bonesBlock under bent foot