Marichi’s Pose A - Marichyasana A

Marichi’s Pose A - YanvaYoga


Marichi’s Pose A or Marichyasana A (mar-ee-chee-AHS-anna) takes its name from the Sanskrit word Marichi, which means a ray of light. In the Indian mythology, Marichi was one of the sons of Brahma, the divine creator, and Marichi was made to become the ruler of the ‘shining ones.’
Marichyasana has four variations, which can get somewhat confusing. The first and the third version have one leg straight on the ground while either folding forward or twisting the torso. The second and the fourth version include folding the bottom leg on the thigh of the bent leg and performing the same Forward Fold or a twist with the upper body.

Step-by-Step Instructions

Step 1
Start by sitting up tall in Staff Pose (Dandasana), ensuring your legs are extended straight in front of you.
Step 2
Bend your right knee and bring the sole of your right foot close to your right buttock. Maintain a distance of about a hand's width between your foot and the opposite thigh.
Step 3
Keep your left leg extended and active, with your foot flexed.
Step 4
Extend your right arm forward, reaching toward your left foot. Instead of grasping your left foot, rotate your right palm to face the right side of your mat, with your thumb pointing downward.
Step 5
Wrap your right arm around the front of your right shin. To achieve this, your upper arm and shoulder will move forward.
Step 6
Extend your left arm upward, reaching towards the ceiling. This action opens your chest to the left while maintaining the position of your right arm.
Step 7
Lower your left arm behind your back, aiming to join your hands together.
Step 8
Bind your hands together behind your back.
Step 9
Sit up tall, maintaining a long and straight spine. Inhale deeply.
Step 10
Exhale and begin to fold forward, maintaining the bind of your hands and keeping your spine elongated. Maintain your gaze (drishti) on your left toes. As you fold, your right knee will move outward, but ensure your right foot remains firmly planted on the ground. It's acceptable if your right buttock lifts off the floor slightly.
Step 11
Hold this position for 3 to 5 breaths.
Step 12
Return to an upright position with a perpendicular spine before releasing the bind. Repeat the pose with your right leg extended forward.

Benefits and Contraindications


Improves blood flow to abdominal organs

Stretches the spine

Improves flexibility in the legs

Relieves constipation


Lower back injury


Endometriosis, fibroids or cysts

Modifications, Props and Tips

  • Sit up on a block or a folded blanket to be able to ground through both sitting bones.
  • Focus on the fold more than trying to clasp your hands together, use a strap or just grab your waistband or shirt.
  • You can hold the bent leg with your opposite hand as you come forward to help keep it closer to the body. Use the knee to help you lever yourself forward with the left arm.

Frequently Asked Questions

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.