Forward Fold · Intermediate
Marichi's Pose A
Marichyasana A·मरीच्यासन A·marīcyāsana
Also called: Sage Marichi's Forward Fold
Marichyasana A is a binding forward fold — uniquely combines hamstring length with shoulder opening. Save it for users who already have steady Paschimottanasana and Janu Sirsasana. The bind isn't the point; the active engagement from trying to bind is what makes the fold deeper than a passive one.
Benefits
- Combines forward fold + shoulder opener — efficient for desk-tight users
- The bind teaches active engagement during a forward fold (most folds are passive)
- Stretches the hamstring of one leg while opening the shoulder of the other
- Useful in preparation for binding twists later
How to practise Marichi's Pose A
- Sit on a folded blanket with both legs extended in front of you.
- Bend the right knee and place the right foot flat on the floor, heel close to the right sit bone.
- Keep the left leg long and active, foot flexed.
- Inhale and lengthen the spine.
- Wrap the right arm around the right shin (and around the back of the body) to clasp the left hand behind your back. Or hold a strap between the hands.
- Exhale and fold forward over the extended left leg.
- Hold for 30-60 seconds. Switch sides.
Suggested hold: 60s · Breath: Paced
How Marichi's Pose A affects your doshas
In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.
| Dosha | Effect | Notes |
|---|---|---|
| Vata | Balancing | a good fit — helps settle this dosha |
| Pitta | Balancing | a good fit — helps settle this dosha |
| Kapha | Neutral | broadly neutral |
Who should avoid or modify this pose
- Pregnant women shouldn't practice the bind — try a plain seated forward fold instead
- Don't practice with shoulder injury or rotator cuff issue — the wrap is intense
- Skip with herniated disc or severe lower-back injury
- Avoid with hamstring tear
If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.
Modifications
- Use a strap between the hands if they don't reach behind the back
- Skip the bind entirely — practice as Janu Sirsasana with the bent knee straight up instead of out
- Sit on a higher blanket to tilt the pelvis forward
- Bend the extended knee if hamstrings feel pulled
Traditional source: Modern hatha — Modern Iyengar/Ashtanga lettering of poses named for the sage Marichi (a son of Brahma). The Hatha Yoga Pradipika does not enumerate the lettered variants.