Marichyasana I

Pose Dedicated To The Sage Marichi I

BackHamstringsShoulders
Pose Dedicated To The Sage Marichi I demonstrated on a yoga mat
Right-side demonstration

How to do Pose Dedicated To The Sage Marichi I

  1. Extend your right leg forward along the mat.
  2. Bend your left knee and plant your left foot near your left sitting bone.
  3. Point your right kneecap upward and reach forward through your right heel.
  4. Keep your left sole grounded, with your left knee following the direction of your toes.
  5. Lengthen your torso forward just inside your left thigh.
  6. Wrap your left arm around your left shin, reaching your hand behind your waist.
  7. Reach your right arm behind your back and clasp your hands without straining your shoulders.
  8. Lightly engage your abdomen and fold over your right leg without trying to reach your knee.
  9. Keep your neck following the curve of your spine rather than reaching your chin forward.
  10. Unclasp your hands and free your left arm before lifting your torso.

Benefits

The seated fold and arm position make this a stretch for your hamstrings, back, and shoulders.

Further reading: Pose dedicated to the sage Marichi A

Variations

Leave the bind open and rest your hands on the floor beside your right leg.