Marichi I Pose (Marichyasana) – Learn How To Practice This Asana In 3 Easy Steps | Yoga With Nutan
MARICHI I POSE
Sanskrit Name – Marichyasana
Sanskrit Name Meaning – Marichi – Sage Marichi, Asana - Pose
Type of Asana – Seated Yoga Pose
Target Areas – Legs and core muscles
WHAT IS MARICHI I POSE (MARICHYASANA)?
Marichi I Pose (Marichyasana) is a seated yoga pose dedicated to the Sage Marichi. This forward fold stretches your hamstrings and opens your shoulders.
DO NOT PRACTICE MARICHI I POSE (MARICHYASANA) IF:
You have a back, leg, hip or back injury
You’ve recently had surgery
BENEFITS OF MARICHI I POSE (MARICHYASANA)
Improves posture and balance
Stretches your hip flexors, opens your chest and shoulders
HOW TO PRACTICE MARICHI I POSE (MARICHYASANA) IN 3 EASY STEPS
Start in Staff Pose (Dandasana), bend your right knee and draw it into your chest. Place the sole of your right foot next to your left inner thigh. Keep your left leg straight on the ground and keep your left foot flexed. Inhale and raise both hands to the sky. Exhale and lean forward inside your bent right leg.
Reach your right shoulder in front of your right bent knee and wrap your right arm around your knee. Reach your left arm around and interlace your fingers. As you exhale, lean forward so that your chest is touching your left leg that is straight and on the ground.
Practice this asana for as long as you feel comfortable and then exit the pose and repeat on the other side.
MARICHI I POSE (MARICHYASANA) VARIATION – HOLD YOUR WRIST
Deepen your practice by grabbing hold of your wrist behind your back for an extra stretch.
Wide-Angle Seated Forward Bend - Upavistha Konasana
Bridge Pose - Setu Bandha Sarvangasana
Upward Plank Pose - Purvottanasana
Cow Face Pose - Gomukhasana
FOLLOW UP POSES
Downward Facing Dog – Ardho Mukha Svanasana
Standing Forward Bend - Uttanasana