Sage's 1
Maya - Pose Assistant
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Benefits
Marichyasana A is an intermediate seated forward fold incorporating a bind around one bent leg. It stretches the shoulders, hamstrings (straight leg), and hips, calms the brain, stimulates abdominal organs, and improves digestion.
Practice Guide
Sit in Staff Pose (Dandasana). Bend right knee, place right foot flat on floor near inner left thigh, heel close to perineum.
Keep left leg extended, foot flexed.
Reach right arm forward inside right bent leg. Wrap right arm around right shin. Reach left arm behind back.
Clasp hands or fingers behind back (or use strap). If possible, hold left wrist with right hand.
Inhale, lengthen spine. Exhale, hinge forward from hips over left leg, maintaining bind. Keep chest moving towards shin.
Gaze towards left foot or shin. Hold, breathe.
Exit: Inhale, lift torso, release bind, return to Staff Pose. Repeat other side.
Modifications
Use a yoga strap held between hands if the bind is not reachable.
Sit on a folded blanket to help tilt the pelvis forward, aiding the forward fold.
Keep a micro-bend in the knee of the straight leg if hamstrings are tight.
Focus on lengthening the spine while folding forward, rather than rounding aggressively.
Keep the bent knee closer to the straight leg initially if hip/groin is tight.
Safety Notes
⚠Asthma (may restrict breathing)
⚠Diarrhea
⚠Shoulder injury limiting the bind
⚠Knee injury on the bent leg
⚠Lower back injury (avoid deep rounding, maintain spinal length, use support)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.