Marichyasana 1 (Marichi's Pose 1) twist only

Marichi's Pose 1 twist only
Marichi's Pose 1 bound twist variation
Level: All levels

Marichi = one of the sons of Brahma, the creator.

This pose is also known as Marichyasana A in the Ashtanga Vinyasa system.

Organizing the Pose

  1. Sit in Dandasana (Staff Pose), elevating the pelvis on blankets to help you to lift up and extend the sides of the trunk if necessary.
  2. Take hold of the back of the left thigh and draw the knee in, keeping the muscles of the left leg as soft as possible.
  3. Plant the left foot flat on the floor with the heel in line with the sitting bone.
  4. Inhale and reach the left arm up, extending through the left side.
  5. Exhale, keep the lift in the side body and place the arm against the inner thigh.
  6. Inhale and lengthen up through the left side.
  7. Exhale, roll the chest and upper abdomen to the right, away from the left thigh.
  8. For a more advanced variation, bring the left arm around the left shin and the right arm behind you. Clasp the left wrist in the right hand. Hold onto a belt if the hands do not reach.
  9. Hold the pose for 20 to 30 seconds.
  10. Inhale and release out of the pose.
  11. Exhale and return to Dandasana (Staff Pose).
  12. Repeat on the second side.

Practice Points

  • Strengthen the inner thighs.
  • Spread the back of the knee of the straight leg and anchor the outer knee ligament down into the ground.
  • Soften and broaden the hip creases.
  • Soften the lower abdomen and move it deeper into the body. Lift and turn from the upper abdomen.
  • Balance the weight between the heel of the bent leg and the sitting bone of the straight leg.
  • Turn the pubic bone towards the bent knee, the navel toward the straight leg.
  • When twisting to the right, reach the right leg and the right collarbone away from each other. Reverse for the other side.
  • Soften and widen the neck and back.