How to Do Marichyasana A (Marichyasana I) Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Yoga Poses How to Do Marichyasana A in Yoga By Ann Pizer Ann Pizer Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. Learn about our editorial process Updated on August 22, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristin McGee, CPT Reviewed by Kristin McGee, CPT Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates and by the National Association of Sports Medicine. Learn about our Review Board Print Verywell / Ben Goldstein Table of Contents View All Table of Contents Benefits Step-by-Step Instructions Common Mistakes Modifications and Variations Safety and Precautions Try It Out Also Known As: Marichyasana I, Marichi's Pose, Pose Dedicated to the Sage Marichi I Targets: Shoulders, back, hamstrings, hips Level: Beginner Marichyasana is a pose from the Ashtanga primary series. It is done about midway through the seated poses after the hips and hamstrings have been warmed up with Janu Sirsasana. Marichyasana A is followed by the B, C, and D variations of the pose, which incorporate more forward folding and twisting. The pose is named for Marichi, one of the sons of the Hindu god of creation, Brahma. Benefits This pose stretches the shoulders, back, hamstrings, and hips. It is a great stretch for runners to help relieve tight hamstrings. It is also regarded as a calming pose and one that can help you with introspection. Step-by-Step Instructions Begin by sitting up tall in Staff Pose (Dandasana) with your legs straight in front of you. Bend your right knee and place the sole of your right foot close your right buttock. Leave about a hand width's distance between your foot and your opposite thigh. Keep your left leg extended and engaged with the foot flexed. Reach your right arm forward toward your left foot. Instead of grabbing your left foot, turn your right palm to the right side of your mat with your thumb pointing down. Wrap your right arm around the front of your right shin. Your upper arm and shoulder come forward to make this possible. Reach your left arm up toward the ceiling, opening your chest to the left while keeping your right arm in position. Drop your left arm behind your back, reaching to join your hands. Bind your hands together behind your back. Sit up tall with a long, straight spine. Inhale. Exhale and begin to fold into a forward bend, keeping your hands bound and your spine long. Keep your gaze (drishti) on the left toes. Your right knee will move to the right, but keep your right foot firmly planted on the floor. It's OK if your right buttock comes up off the ground. Hold for 3 to 5 breaths. Come back to a perpendicular spine before releasing the bind and doing the pose with the right leg extended. If you want to do it full Ashtanga style, jump back to Chaturanga and take a vinyasa before doing the other side. Common Mistakes Be aware of these common missteps so you can get the most from this pose: Don't allow your torso to roll to the outside, keep it extended forward.Don't rush into the forward bend. It's important to keep the integrity of your spine, not just slump forward.If the bind is not possible, don't force it. You can do work on holding the leg position as you do a forward fold. Modifications and Variations If you find the move difficult, there are modifications you can use. Adding a dimension of challenge once you're ready can then help you take things to the next level. Need a Modification You can use a strap between your hands if they don't meet up behind your back. Sitting up on a folded blanket can help you get the necessary hip rotation to make this pose more comfortable. Up for a Challenge Try deepening the bind by holding the left wrist with your right hand. You can start to straighten your arms behind your back a bit if possible. Eventually, your chin may come to your shin in the forward fold. Safety and Precautions Avoid this pose if you have a back injury. Try It Out Incorporate this move and similar ones into one of these popular workouts: Seated Poses Hip-Opening Yoga Poses By Ann Pizer Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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