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
Begin by sitting up tall in Staff Pose (Dandasana) with your legs straight in front of you.
Step 2
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.
Step 3
Keep your left leg extended and engaged with the foot flexed.
Step 4
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.
Step 5
Wrap your right arm around the front of your right shin. Your upper arm and shoulder come forward to make this possible.
Step 6
Reach your left arm up toward the ceiling, opening your chest to the left while keeping your right arm in position.
Step 7
Drop your left arm behind your back, reaching to join your hands.
Step 8
Bind your hands together behind your back.
Step 9
Sit up tall with a long, straight spine. Inhale.
Step 10
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.
Step 11
Hold for 3 to 5 breaths.
Step 12
Come back to a perpendicular spine before releasing the bind and doing the pose with the right leg extended.

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.
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Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.