Asana: Pose
A: Variation
Marichyasana A at a Glance
Marichyasana A: This Pose is from the Ashtanga yoga primary series. The pose is named for Marichi, one of the sons of the Hindu god of creation, Brahma. Marichyasana A is followed by the variations and performed in sequence, which are named Marichyasana B, C, and D.
Benefits:
- Marichyasana A pose helps to stretch your spine, hamstrings, and shoulders.
- This pose massages your abdominal organs so helps improve Digestion.
- It increases the flexibility of your back muscles.
- This can be a great pose for runners as it relieves the stiffness in the hamstrings.
- It can help to align the sacroiliac joint (the joint that links your pelvis and lower spine).
- Marichyasana helps to calm the mind and reduce stress.
Who can do it?
People who are already practicing yoga asanas can do this pose. People who have a good level of flexibility and strength can do it. Beginners can do it but only under the guidance of the yoga teachers.
Who should not do it?
New beginners should avoid doing it by themselves until they develop flexibility. If you have any injury in your back shoulders or hips, you should avoid doing it. Pregnant women should not do this pose. Individuals with very high blood pressure should also avoid doing this pose.
How to Do Marichyasana A?
Follow the Step-by-Step Procedure
Do some warm-up and preparatory poses to improve the body’s elasticity before entering the Marichyasana A pose.
- Place a yoga mat or a soft carpet on the floor, and sit on the mat in the Staff pose to start with Marichi’s pose.
- Keep your spine long, hands beside your hips, legs extended and toes pointing upward.
- Now Bend your right leg and bring your right foot close to your right buttock (sit bones). You should keep a fist distance between your right foot and left inner thigh.
- keep your left leg extended, active, and grounded, and keep your feet flexed.
- Breathe in and while you exhale, extend your right hand forward to your left foot, but don’t catch hold of the left foot instead, turn your right-hand palm facing to the right side, and your thumb should point down.
- Next, wrap your right hand over the front right shin of the right leg. You can bring your shoulder a little forward for your comfort. Now your right-hand palm is on your back.
- Now inhale and extend your left arm up to the ceiling, stretch and open up your chest towards your left, now exhale and bring the left arm forward and take it to your back from the left side of the body and catch hold of the right palm or hold the left wrist with the right hand.
- Join your hands together, be steady keep breathing, and sit straight.
- Now exhale and fold forward, hands are at your back, and your spine is straight.
- Gaze to your left toes, your right knee can move slightly to the right but the foot is grounded. Here while you bend forward your right buttock may slightly be lifted and that is fine. your straight leg should be active.
- You can place your chin on the left knee, and stay in this Marichyasana pose for a few breaths within your comfort.
- When you want to release, lift your upper body, unlock your hands, bring it in the front release the right leg and knee, and come back to eh Dandasana pose.
- Relax for a moment and to balance your body equally you should do it on the other side (left leg) in the same procedure.
What are the Benefits of the Marichyasana A?
- Folding forward increases the flexibility of your back, shoulders, hips, and hamstrings.
- It puts pressure on your lower abdominal muscles and helps the internal organs to function better. It helps to secrete various hormones by activating the adrenal glands and the pancreas.
- It improves blood circulation to the reproductive organs. This is important for women who want to strengthen their pelvic floor muscles.
- This deep spinal twist can help to reduce the stiffness of your back.
- People sitting for longer periods can practice this asana and can help to stretch and open up the hip and groin area.
- Marichyasana A pose can help to stimulate the abdominal organs, which adds to better digestion and helps to relieve issues like bloating and constipation.
- Marichyasana A pose helps to strengthen your core and abdominal muscles and also helps to improve your body posture.
- It encourages you to be more mindful creates awareness about your body and mind and also improves your concentration and focus.
- Marichyasana A pose activates and balances the Svadisthana and Manipura chakras.
- It helps to stimulate your, liver, heart, lungs, kidneys, and spleen.
Health Conditions that Might Benefit from Marichyasana A
- Regular practice of this pose can help improve respiratory disorders.
- This pose can help to improve to increase in core strength, joint flexibility, muscle endurance, and body flexibility of athletes.
- The twist and bend in this pose can stimulate the abdominal organs help with a better digestion process and help relieve constipation.
- This pose can balance your Manipura chakra and improve your self-confidence and willpower.
- If you are looking to improve your body posture and get rid of the stiffness in your hips and groin, you should practice it regularly.
- This pose helps to calm your nervous system and reduce your stress and anxiety levels.
Safety and Precautions
- If you are new to yoga or doing this pose for the first time, better get guidance from a yoga instructor.
- If you are pregnant avoid doing this pose.
- If you have any hip, or knee injury or any other health concern it’s better to avoid it or consult your health care professional.
- Keep a check on the alignment throughout the pose to maintain a safe posture.
- Do the Preparatory poses Uttanasana (Standing Forward Bend) Purvottanasana (Upward Plank Pose) Setu Bandha Sarvangasana (Bridge Pose) Janu Sirsasana (Head to Knee Pose).
Common Mistakes
- Doing this pose without any warmup or preparatory pose.
- Hunching or rounding the back can cause pain in your lower back.
- Don’t strain to bind your hands back if you lack flexibility, use yoga to support.
- Avoid holding your breath, let be flow.
- Not distributing the weight evenly while sitting.
- If you have any injuries or physical limitations, go for the modification under the guidance of your yoga teacher.
Tips for Marichyasana A
- While ending your torso forward keep your core engaged.
- Avoid bending or lifting the extended leg and keep it active while doing the pose.
- You can sit on a block or a folded blanket to ground through both left and right sitting bones.
- Focus more on the forward fold rather than trying hard to join your hands if not possible (initially use yoga straps).
- After practicing the pose, do Counter poses Upavistha Konasana (Wide-angle Seated Forward Bend) or relax in Savasana (Corpse Pose) and allow your body and mind to integrate the benefits of the practice.
- Never force your body to go over its physical limits, Just respect the sensations and act accordingly.
- Regular practice and patience will help you progress.
The Physical Alignment Principles for Marichyasana A
- Sit on the mat in the Dandasana pose with your leg straight.
- Bend your right knee pointing up and bring your right foot near your right sit bone.
- There should be a gap between your right foot and left thigh.
- Elongate your spine sit straight and keep breathing.
- Keep your foot grounded, and the straight left leg active.
- Extend your right arm in front to the left foot.
- Your upper arm and shoulder come forward.
- Turn your right arm to your right and palms facing the right side of the mat.
- Thumbs facing down and wrap your right hand, around the right front shin and take it back.
- Your left hand should be taken back and joined with the right hand.
- Now inhale and exhale then bend forward, touch the chin to the knee.
- Your right buttock may lift a bit off the ground, but it’s okay.
- Keep your core engaged, your left leg firm, your right foot grounded and your palms joined at the back.
- Be here for 2 to 3 breaths and come back release and do it on the other side.
- Keep breathing.
Marichyasana A and Breath
Initially when you sit down take a deep breath in, Inhale, and bend your knee. Then inhale and while exhale bring the arm back, rounding the leg of the same side. Again, inhale lift the other hand exhale, and bring it back to join with your existing hand at the back.
Now inhale and exhale deeply and bend forward, and then to make the bend deeper, again exhale lengthen your spine and bend further. Breathe will lead you to a safe and proper pose. Keep your breath steady and don’t hold it.
Marichyasana A and Variations
- Half lord of the Fishes Pose with one hand at the back for support and the other hand elbow on the knee of the opposite bent leg.
- Sage Marichi pose B, C and D.
- Variation of this pose seated on the chair.
- Use a strap between your hands if they don’t meet up behind your back.
Conclusion
Marichyasana A or Pose Dedicated to the Sage Marichi A is a deep forward bend that stretches back, shoulders and legs and lengthens the spine and tones the organs. It calms the mind and reduces stress. Don’t round your back as you bend forward and breathe with the movement.
This yoga pose is a great opener for hips and shoulders. Beginners should practice this pose under the guidance of a yoga teacher and consult a doctor if you have any health concerns. Always listen to your body and don’t force any movement.
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