Marichi's Pose I

Marīcyāsana I

Marichi's Pose I
⇄ both sides
CategorySeated & Forward Folds TypeStretch LevelIntermediate Hold40 sec MusclesLegs, Back, Shoulders BreathingInhale to lengthen, exhale to bend

How to do it

  1. EnterSitting, extend one leg and bend the other, foot near your hip. Wrap the arm on the same side around the bent leg, bring the other arm behind your back, and clasp your hands. Exhale and fold toward the straight leg.
  2. HoldYour shoulder presses firmly against your shin, hands clasped behind your back. Fold toward the straight leg, not to the center. The foot of the straight leg stays flexed.
  3. ExitInhale to come up, release your arms, and switch sides.

Benefits

A forward fold with a bind: shoulders, back, and the back of the leg all at once.

Cautions

  • Shoulder injuries — skip the bind, hands to the floor

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Where it appears

  • Path to Lotus 30 min · Advanced · voice-guided in the app subscription

Similar poses

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