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:

  1. You have a back, leg, hip or back injury

  2. You’ve recently had surgery

BENEFITS OF MARICHI I POSE (MARICHYASANA)

  1. Improves posture and balance

  2. Stretches your hip flexors, opens your chest and shoulders

  3. Increases concentration

HOW TO PRACTICE MARICHI I POSE (MARICHYASANA) IN 3 EASY STEPS

  1. 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.

  2. 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.

  3. 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.


PREPARATORY POSES


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

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