Forward Extensions


Marichyasana 1 (Marichi's Pose 1)

Marichi's Pose A
Level: Intermediate

Marichi = one of the sons of Brahma, the creator.

This pose is also known as Marichyasana A in the Ashtanga Vinyasa system.

Organizing the pose

    • Sit in Dandasana (Staff Pose), elevating the pelvis on blankets to help you extend forward if necessary.
    • Take hold of the back of the left thigh and draw the knee in, keeping the muscles of the left leg as soft as possible.
    • Plant the left foot flat on the floor with the heel in line with the sitting bone.
    • Inhale and reach the left arm up, extending through the left side.
    • Exhale, reach the left arm forward to take hold of the inside of the right foot.
    • Inhale and lengthen out through the left side.
    • Exhale, roll the trunk to the right, away from the left thigh.
    • Bring the left arm around the left shin and the right arm behind you. Clasp the left wrist in the right hand. Hold onto a belt if the hands do not reach.
    • Inhale, draw the wrists down towards the floor and lift the sides of the trunk.
    • Exhale and roll the trunk to the right once again. Turn the head to look at the left knee.
    • Inhale open the trunk to the right once again.
    • Exhale and lengthen the trunk out over the right leg, bringing the chin towards the shin. Allow the left sitting bone to lift up off the floor as you lean forward.
    • Hold this position.
    • Inhale and lift up out of the pose.
    • Exhale and return to Dandasana (Staff Pose).
    • Repeat on the second side.

Practice Points

    • Draw both inner thighs deeper into the body.
    • Spread the back of the knee of the straight leg and anchor the outer knee ligament down into the ground.
    • Soften and broaden the hip creases.
    • Soften the lower abdomen and move it deeper into the body. Lengthen the upper abdomen forward.
    • Balance the weight between the heel of the bent leg and the sitting bone of the straight leg.
    • Turn the pubic bone towards the bent knee, the navel toward the straight knee.
    • Turn the sternum towards the pubic bone.