Forward Extensions

Marichyasana 5 (Marichi's Pose 5)

Marichi's Pose E
Level: Intermediate

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

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

Organizing the pose

    • From Dandasana (Staff Pose) draw the right leg back as if for Triang Mukhaikapada Pashchimottanasana (Three Limbs Facing Intense West Stretch Pose).
    • Draw the left leg back, as for Marichyasana 1 (Marichi's Pose 1). Sit up on blankets or a block if necessary.
    • Inhale and reach the left arm up, extending through the left side.
    • Exhale, fold forward and wrap 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.
    • Inhale, draw the wrists down towards the floor and lift the sides of the trunk.
    • Exhale and lengthen the trunk out over the right leg, bringing the chin towards the knee.
    • Hold this position.
    • Inhale and lift up out of the pose.
    • Exhale and return to Dandasana (Staff Pose).
    • Repeat on the second side.

Practice Points

    • Draw both inner thighs deeper into the body.
    • Soften and broaden the hip creases.
    • Soften the lower abdomen and move it deeper into the body. Lengthen the upper abdomen forward.
    • Move the inner face of the sacrum back away from the pubic bone and soften the buttocks.
    • Turn the pubic bone towards the raised knee and the navel back towards the mid-line of the body.
    • Turn the sternum towards the pubic bone.