Sage Marichi's I Pose (Marichyasana A)

Marichyasana A is a seated forward fold with one leg extended and one knee drawn in, targeting the hamstrings of the straight leg and the hip flexors of the bent leg. It also creates length through the entire back body and gently compresses the abdomen, supporting digestion. The practitioner wraps one arm around the bent shin and binds the hands behind the back before folding forward over the extended leg.

Cues

• Press through the heel of the extended leg and keep the toes pointing straight up to maintain hamstring engagement.
• On the inhale, lengthen the spine as tall as possible before beginning the forward fold on the exhale.
• Root the sitting bone of the extended leg side firmly into the mat to prevent the pelvis from tilting away.
• If the bind is unavailable, hold a strap around the extended foot to maintain spinal length.