Marichyasana Yoga Pose

About Marichyasana

Marichyasana is a seated asymmetrical yoga asana that both requires and builds flexibility and mobility. Its name comes from the name of the Hindu rishi, Marichi, which also means “ray of light” in Sanskrit. Marichyasana may also be known as Marichi’s pose in English.

Alleviates lower backache and cervical spondylosis. Increases blood circulation to the abdominal organs. Aids digestion and reduces flatulence. Helps in the treatment of hernia. Tones the liver and kidneys.

  • 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.