Marichyasana I



The Marichi’s pose or Marichyasana I derives its name from the renowned Sanskrit term, Marichi. It means a ray of light. The Marichyasana has four variations, and hence, it often gets confusing. The third, as well as the first version, have a left leg placed on the floor while the remaining one twists the torso. The remaining two versions incorporate the folding of the lower leg on the bent leg’s thigh. The upper body now performs a twist. In the Ashtanga Vinyasa system, Marichi’s pose is also known as Marichyasana A. To make this asana a part of your daily routine will not just strengthen your back and relax your entire body but will also calm your brain to the core and impart immense peace.


How To Perform The Pose

  • Begin with Dandasana and be seated with the legs spread straight. You can have a blanket folded beneath your hips such that the hip is a little elevated.
  • Bend the right knee and get your heel close to your sitting bone. The right foot must remain flat on the floor, and the left foot must remain straight with the toes and the left knee pointing upwards. Now, activate the back of the leg by pressing the left heel.
  • You can internally rotate the left leg as well as externally rotate the bent right leg. Now, turn the upper part of your body to your left, such that your right shoulder is twisted towards your left leg. The left shoulder twists towards the back.
  • Inhale, while you take the right hand to the shoulder and turn your thumb downwards. Now, while exhaling, start folding forward and get your right hand towards your outer right thigh.
  • Keep inhaling, and while exhaling, bring your left hand behind the back and hold your fingers or wrist behind the back.
  • Keep your back elongated and while maintaining a space between your navel and pubic bone, try folding forward. Now, pull the shoulder blades towards the back.
  • Stay in the position for around three to six long breaths.
  • To pull out of the posture, release your hands first, slowly sit up, get your legs straight, and then repeat the posture on your other side.



  • It calms your body and relaxes your mind.
  • It improves digestion, extends your shoulders, as well as massages the internal organs.
  • It stretches your spine and back.


Mistakes And Contradictions

Patients suffering from asthma and diarrhea are advised not to practice the pose. To have a guide in the form of a professional trainer can eliminate all the minor mistakes that you might unknowingly be practicing.


How To Perform It Perfectly

You can club up a Capri along with a comfortable t-shirt to feel comfortable while performing the pose. Beginners might often find problems to reach the final posture, but with regular practice, one can correctly perform it. The grip of the hand must be tight, yet soft, such that it is easy to remain in the pose for a while.

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