Vinyala

Pose sheet

Sage Marichi's Pose E–H

Marīcyāsana E–Hमरीच्यासन E–H

Bound seated folds and twists; G/H place one leg behind the head.

Open this pose in the 3D body

Steps

Support

Pelvis and right foot; E/F also use left knee and instep.

Enter

  1. E/F: from Staff, fold your left leg back beside your hip.
  2. G/H: from Staff, place your left leg behind your head.
  3. Bend your right knee; ground your foot near your sitting bone.
  4. E/G: wrap your right arm around your right knee; bind, fold.
  5. F/H: twist right; bind with your left arm around the knee.

Hold

  1. Keep your right foot grounded and your torso near the thigh.
  2. Join your hands behind your back.
  3. E/G: lengthen before folding; F/H: lengthen within the twist.

Exit

  1. E/G: inhale, raise your torso, then release the bind.
  2. F/H: release your hands and unwind the twist.
  3. Release your left leg; return to Staff, then switch sides.
Breathing
Inhale as you lift your torso; exhale as you fold or twist. Keep breathing continuously.
Duration
5 breaths per side and variation.

Adapt

Adaptations

  • Strap-assisted bindJoin your hands with a strap behind your back.
  • E/F: raised seatPlace a blanket beneath your pelvis, keeping your right foot grounded.
  • G/H: leg preparationHold your leg with both hands before lifting it.

Variations

  • E/F: leg folded backward; E folds forward, F twists.
  • G: leg behind the head, forward fold, and bind.
  • H: leg behind the head, twist, and bind.

Signals of effort

  • Both knees bent.
  • E/F: one leg folded backward.
  • G/H: leg contact with the back of the neck.
  • Shoulder bind combined with a forward fold or twist.