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    Person practising Sage Marichi’s Pose (Marichyasana A), seated with one leg extended and the opposite knee bent, arms binding around the bent leg as the torso folds forward.
    Teacher: James Chapman
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    Sage Marichi’s Pose (Marichyasana A)

    Named after the sage Marichi, this pose combines a forward fold with a deep twist and bind.

    Category: Seated / Forward Bend

    Difficulty: Intermediate

    Sanskrit/Pronunciation: Marichyasana A (mah-ree-chee-AHS-uh-nuh)

    Main Focus: Hamstrings, Hips, Shoulders, Spine

    Props: Yoga Belt, Yoga Brick, Blanket

    Sage Marichi’s Pose (Marichyasana A) is a seated forward bend that combines a deep hip fold with a bind around the bent leg. Practised with one leg extended and the opposite knee bent, the arms wrap around the bent leg as the torso folds forward towards the extended leg. The pose stretches the hamstrings and hips while encouraging mobility through the shoulders and length through the spine. A yoga belt can help bridge the distance between the hands if the full bind is not accessible, while sitting on a yoga brick or folded blanket can elevate the hips and make the forward fold more comfortable.

    How to Practise
    1. Begin seated with both legs extended
    2. Bend your right knee and place the foot flat on the floor close to the sitting bone, keeping the left leg extended
    3. Inhale to lengthen the spine
    4. Wrap your right arm around the right shin, reaching your right hand behind your back
    5. Take your left arm behind your back and clasp the fingers or wrists (use a strap if needed)
    6. Exhale to fold forward over the extended left leg, keeping the spine long
    7. Gaze softly toward the toes or shin
    8. Hold for 5–10 breaths, then release and switch sides
    Benefits
    • Opens hips, shoulders, and hamstrings
    • Stimulates digestion and massages abdominal organs
    • Improves spinal flexibility and posture
    • Calms the mind and encourages breath awareness
    Modifications
    • Use a belt between hands if the bind isn’t accessible
    • Sit on a folded blanket to help tilt the pelvis forward
    • Keep the spine upright instead of folding if needed
    • Avoid deep binding or forward fold with shoulder, lower back, or hip injuries

    Props to Support Sage Marichi’s Pose (Marichyasana A)

    Props can make Sage Marichi’s Pose more accessible by supporting the seated position and reducing the reach required for the bind. A yoga belt can bridge the distance between the hands behind the body, while sitting on a yoga block or folded blanket can elevate the hips, helping the pelvis tilt forward and making it easier to maintain length through the spine.

    Yogamatters Organic Cotton Classic Yoga Belt - 0.9m
    Organic Cotton Classic Yoga Belt - 0.9m
    £6.00
    Sustainable Cork yoga Block Prop
    Cork Block
    £17.00
    Yogamatters Organic Cotton Chambray Yoga Blanket
    Organic Cotton Chambray Yoga Blanket
    £50.00