[Pose Of the Week] Pose Dedicated to the Sage Marichi I (Intermediate)

Stretch & center in this bound seated forward bend: Pose Dedicated to the Sage Marichi I.

Pose Dedicated to the Sage Marichi I (Marichyasana A) is an intermediate-level seated forward bend pose that incorporates a bind with a deep forward stretch. There are several variations of this pose, which are traditionally performed in the Ashtanga yoga series. This pose offers a great stretch for the spinal muscles and hamstrings, improves flexibility in the shoulders, hips, and wrists, and is traditionally believed to stimulate the internal organs such as the liver and kidneys. Traditionally, practitioners believe that it calms the mind and stimulates the Third Eye Chakra.

To modify the pose, you may sit on a block, or place a cushion or folded blanket under the sit bones. If you have trouble with the bind, you may also hold onto the ends of a yoga strap behind the back. (See demonstration here.)

Be sure to keep the hips level in the pose and avoid rolling to one side. Keep the gaze towards the toes of the extended leg, and avoid compressing the neck.

Those with digestive issues, recent abdominal surgery, asthma, or shoulder injuries should avoid this one.

How to Do Pose Dedicated to the Sage Marichi I:

Begin in Staff Pose with the legs extended (Dandasana).
Bend the left leg and place the foot sole flat on the ground.
Place the right hand, palm down next to the right hip.
Raise the left arm, fingers to sky.
Stretch the crown and sternum forward as you fold down, bringing the left arm to the inside of the knee.
Keep stretching the left arm forward, until the arm pit makes contact with the shin.
Wrap the arm back around the leg. Bring the right arm around the back waist and clasp hand to wrist.
Extend the head crown and sternum forward, and then fold over the right leg, nose to knee.
Hold for a few breaths, focusing on circulating light and energy throughout the body with each breath.
To exit the pose, release the arm bind. Place both palms on either side of the hips. Unfold and return to Staff pose.
Repeat on the other side.