Marichi's Pose A

Marichyasana A

Marichi's Pose A binds around one bent knee to hold the wrist behind the back, then folds over the straight leg. The bind draws the shoulder open while the fold stretches the hamstring. Wrapping snugly around the shin makes the clasp possible.

Alignment cues

• Bend one knee up, foot flat and close to the sit bone
• Wrap the same-side arm around the shin and clasp behind the back
• Fold over the straight leg, chin toward the shin

Benefits

• Stretches the hamstring of the extended leg
• Lengthens the spine in the forward fold
• Improves shoulder mobility through the bind

Modifications

• Use a strap between the hands if the bind is out of reach
• Keep the extended knee slightly bent