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Marichyasana I – Dedicated to the Sage Marichi.

December 1, 2011

Marichyasana I – Dedicated to the Sage Marichi.

  • Begin in Dandasana
  • Scoop the buttock flesh back with the hands to sit evenly on the sitting bones
  • Bend the left leg, bring the left foot as close to the perineum as possible and
  • Place the left foot on the floor
  • The left foot should rest on the inside of the right inner thigh
  • Activate the right leg and maintain the extension in the right leg throughout the pose
  • On the inhalation raise the arms up alongside the head
  • On the exhalation extend forward, hinging from the hips, to come into a forward bend over the right leg
  • Both arms will be on the inside of the bent left leg
  • For a beginner place the hands down wherever they land, i.e. on the knee, the shin, the floor on either side of the leg or holding the left foot
  • Do not compromise the alignment of the spine by rounding the back in order to reach the foot
  • Maintain length in the spine creating space between the discs
  • Wherever the hands are placed, soften and relax the shoulders
  • Consciously hug the left arm with the left thigh & knee
  • Press the left foot firmly & evenly into the mat
  • This will provide the leverage to hinge further forward from the hip area
  • Remain in the asana for 5 breaths for a beginner
  • Release on the inhalation in the same manner as entering the pose, with the arms raised up
  • On the exhalation, release the bent left leg back into Dandasana and lower the arms
  • Repeat the posture for the same duration of time with the right leg bent & the left leg extended.
  • For advanced practitioners, with the left leg bent, take the left arm forward, bend it back around the outside of the left shin, take the right arm back behind the body and grab the fingers or hold the left wrist with the right hand behind the back
  • Advanced practitioners can hold the pose for 5 – 8 or 8 – 10 breaths, repeating the same on the opposite side.

Counterpose /  Pratikryasana:
Dandasana, Paschimottanasana or Tarasana, (The Star – Floppy Forward Bend)

Cautions and Modifications:

  • Do not extend too far forward if prone to lower back issues in which forward bends aggravate the condition
  • To assist with the postural integrity of the spine use a belt placing it on the ball of the foot of the extended leg. The back needs to be as straight as is possible. This is especially beneficial for complete beginners
  • If one cannot reach the fingers or wrist behind the back as an advanced practice, use a belt to facilitate the hold behind the back


  • Marichyasana I tones & activates the abdominal organs as the abdominal organs have to contract in order to extend forward in the posture
  • Blood circulation to the abdominal organs is increased
  • It is beneficial to the dorsal area of the spine
  • As Marichyasana I is a forward bend it is soothing and calming, withdrawing the attention inward
  • Marichyasana I is one of 4 asanas, namely, Marichyasana I, Janu Sirsasana, Triang Mukhaikapada Paschimottanasana & Ardha Baddha Padma Paschimottanasana,  that are excellent preparatory poses for a well aligned Paschimottanasana

Chakra Association:
Svadisthana Chakra.

Wishing you a Blessed holiday and much happiness for a healthy and Yoga filled 2012!

With Prem,

Juanita Caprari is a certified Yoga teacher and Public Relations Practitioner. She started her Yoga practice in 2002. She has completed two Yoga Teacher Training Courses, the last one through Ananda Kutir Ashram and has been teaching Yoga since January 2007. or visit the website

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