Pose sheet

Sage Marichi's Pose A

Marīcyāsana Aमरीच्यासन

Seated, fold your torso over one extended leg with your hands bound behind.

Open this pose in the 3D body

Steps

Support

Pelvis, extended leg, and sole of the bent-leg foot.

Enter

Sit in Staff Pose with both legs extended.
Bend your right knee; plant your foot beside your sitting bone.
Lean forward; rotate your right arm inward and wrap your shin.
Reach your left arm behind; clasp your hands or a wrist.
Inhale, lengthen your torso; exhale and fold over your left leg.

Hold

Press your right heel down and keep your left leg active.
Hug your right knee toward your side without letting it splay.
Reach your chest forward and draw your shoulders away from your ears.
Leave space between your right foot and your left thigh.

Exit

Inhale and lift your torso before releasing the bind.
Release your hands and straighten your right leg, returning to Staff.
Repeat on the other side, switching legs and arms.

Breathing: Exhale to fold; inhale to rise. Breathe normally.
Gaze: Forward.
Duration: About 30 seconds per side.

Adapt

Adaptations

BlanketSit on a folded blanket.
Strap between handsHold a strap behind you, keeping your arm around your shin.
Without the bindHold the extended foot or loop a strap around its sole.
Upright preparationKeep your torso upright and gently hold your shin.

Variations

Variation B: half lotus, opposite knee raised, bind, and forward fold.
Variation C: extended leg, opposite knee raised, bind, and twist.
Variation D: half lotus, opposite knee raised, bind, and twist.

Signals of effort

Deep hip flexion over an extended leg.
Deeply bent knee, with the foot grounded close to the seat.
Shoulders internally rotated and extended to close the bind.
Head below the heart in the deep forward fold.