Vinyala

Pose sheet

Pose Dedicated to Sage Marichi II

Marīcyāsana IIमरीच्यासन

Sit in Half Lotus and fold forward with your hands clasped behind your back.

Open this pose in the 3D body

Steps

Support

Right sole, left sitting bone, and outer surface of left thigh.

Enter

  1. From Staff Pose, place your left foot high on your right thigh.
  2. Bend your right knee; plant your foot near your right sitting bone.
  3. Lean forward; wrap your right arm around your right shin.
  4. Reach your left arm behind you and clasp your hands.
  5. Inhale, lengthen your torso; exhale and fold forward.

Hold

  1. Keep your right sole grounded and your right knee pointing up.
  2. Ground your left thigh without pushing your knee down.
  3. Allow your right sitting bone to lift as you fold.
  4. Lengthen your torso while keeping the arm bind.

Exit

  1. Inhale and lift your torso.
  2. Release your hands, undo Half Lotus, and straighten both legs.
  3. Repeat on the other side.
Breathing
Exhale to fold; inhale to rise. Keep breathing while holding.
Gaze
Eyes closed.
Duration
5–10 breaths per side.

Adapt

Adaptations

  • Without Half LotusPlace your left heel beside your pelvis on the floor.
  • StrapJoin your hands behind your back using a strap.
  • Upright torsoKeep your torso upright while forming the bind.
  • Without the claspWrap around your right shin without joining your hands.

Variations

  • Chin-on-knee variation: chin on the Half Lotus knee, with a wrist clasp.
  • Marīcyāsana B: nose to the floor, maintaining the bind.

Signals of effort

  • Deep external rotation of the Half Lotus hip.
  • Both knees in deep flexion.
  • Arms bound behind the back with shoulders internally rotated.