Sage Marichi Pose A, or Marichyasana A, is named after the sage Marichi, grandfather of the Sun God. This yoga pose integrates flexibility and strength with introspection, offering a deep stretch to the hips, hamstrings, and spine. Often practiced as part of a seated sequence, this pose invites mindfulness and patience, making it a reflective posture that nurtures both physical alignment and inner stillness.
How do you do Sage Marichi Pose A?
Step 1.
Begin seated in dandasana with legs extended out in front of you.
Step 2.
Bend your right knee and place the sole of your right foot on the ground with your heel near your right sit bone. Ensure your spine stays tall and straight- avoid leaning to one side or rounding the low back. (This may mean you need to step the foot further forward.)
Step 3.
Using your left hand or fingertips as support outside your left hip, reach your right arm straight up to find length.
Step 4.
Reach the right hand forward inside of the right thigh as you lengthen the low back, reaching as far as possible. Don’t let your right knee splay out; instead, keep your right foot planted on the earth and energetically hug right thigh in towards midline.
Step 5.
When you can’t reach any further forward, begin to wrap your right arm around your right shin, reaching behind your back to clasp the left wrist. This will require you to fold slightly forward and snuggle your right shoulder in front of your right shin.
Step 6.
With or without arms bound, fold forward and tuck your chin into your chest.
Benefits of Sage Marichi Pose A
Lengthens the low back
Binding the arms increases shoulder mobility
Deep flexion of the hips, knees, ankles, and spine and isometric contraction help promote longevity and mobility in the joints
The pose stretches the chest and shoulders, promoting better breathing and circulation
Variations of Sage Marichi Pose A
Marichi B: same pose but the extended leg finds half lotus instead
Use a strap between your hands behind your back to find the bind if you can’t reach your hands together
A seated twist where one leg is bent and the other is extended, and the torso twists towards the bent leg
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