Marichyasana A

English name: The Sage (Marichi) pose

Sanskrit name: Marichyasana A


Step 1: From Dandasana, bend right knee & bring right heel towards the sitting bone

Marichy 1

Marichy 2










Step 2: Raise right hand and lengthen spine

Marichy 3











Step 3: Internally rotate right arm, sweep the forearm around the leg

Marichy 4










Step 4: Externally rotate left arm and sweep the arm around the back

Marichy 5









Step 5: Clasp left (wrist) hand in right hand

Step 6: Exhale and extend torso forward

Step 7: Lower the torso as close to the right leg as possible

Step 8: Inhale, release arms and lower right knee

Step 9: Exhale to Dandasana



Muscles activated:

Infraspinatus, Teres major/minor, Triceps brachii, Rectus abdominus, Transverse abdominus, Rhomboids  



  • Stretches the hips, hamstrings and shoulders
  • Activates the abdominal organs
  • Improves digestion


Precautions & Contradictions

  • Diarrhoea
  • Asthma


Counter pose

  • Paschimottanasana
  • Tarasana


Jovy (200hr Yoga TTC 07/14 weekend)


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