How to Do Marichyasana 1 – Marichi Pose I

Marichyasana, the Marichi’s Pose, takes its name from the Sanskrit word Marichi, which means a ray of light. In Indian mythology, Marichi was one of the sons of Brahma, the divine creator, and Marichi was made to become the ruler of the ‘shining ones.’

Marichyasana has four different variations, which can be confusing. In the first and third versions, one leg is straight on the floor while the torso is either folded forward or twisted. The second and fourth versions include folding the bottom of the thigh and twisting the upper body.

In the Ashtanga Vinyasa System, Marichyasana I can also be called Marichyasana A.

Marichyasana: Benefits and Uses

Marichyasana, also known as a forward bend, calms both the mind and body. It improves digestion, stretches the shoulders, and massages the organs. This pose creates a slight twist in the upper part of the body by rotating the pelvis slightly and the shoulders in the opposite direction.

Steps to the Full Pose

Begin in Dandasana by sitting straight with your legs in front of you. To raise your hips, you can either roll half of your yoga mat or fold a blanket under them.

Bring your heel as close as you can to the bone of the sitting position. The left leg and toes of the left foot are pointed up. Your right foot should be flat on the floor. To activate the back leg, press the heel of your left leg into the floor.

The left leg can be rotated slightly internally, while the bent right leg is rotated slightly externally. Turn your upper body to the left so that the right shoulder turns towards the leg on the left and the left shoulder back.

Turn the thumb downward and inhale. Start folding forward and bring your right arm outside of your bent leg to the outer right thigh.

Take a deep breath and then exhale. Grab your fingers or wrists behind your back.

Fold your shoulders more forward, keeping your back long and maintaining space between your pubic and navel. Draw your shoulder blades towards your hands.

Stay for 3 to 6 long breaths.

For the first time, let go of the hands, then sit up, straighten your leg, and take some breaths. Repeat on the opposite side.

Tips and Modifications

If you are unable to reach your hands behind you, you can use a belt or clasp your fingers together to gain some space. If you have more room, you can also clasp your wrists, straighten your elbows, and lower your arms.

For tight hamstrings, keep a block of folded blanket or a towel under the hips.

After a few preparatory poses, including twists and forward foldings, this pose can be performed.

This pose should be avoided if your blood pressure is irregular, you have a headache, migraine, or an injury on the lower back.

This pose is named for a light ray, which could be the light from the sun or moon. This is the perfect time to remind yourself that you are a ray of light and ask yourself how to cultivate this light in your life.

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