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Marichi’s Pose A / Marichyasana A

Sage Marichi’s Pose - A

  • Marichyasana A

Marichyasana A is a beginner level yoga asana performed in the seated position. The name of this posture comes from the fact it is named after the sage, Marichi. His name is Sanskrit meaning “ray of light”. The Child's pose releases tension in the chest region, alleviates stress and feelings of will help in stretching hips, thighs, ankles and neck. This posture activates Swadishtana and Manipura chakras.

Steps to do Sage Marichi’s Pose A / Marichyasana A

  • Sit in Dandasana. 
  • Now fold your left leg and put the left heel close to the left hip. Keep your knee pointed upwards. 
  • Now inhale, stretch your hands upwards and exhale, bend forward and take your left hand around the bent knee behind your back. 
  • Catch hold of your left wrist with your right palm from the back. 
  • Now suck your abdomen in and further bend forward to touch the forehead to the knee. Don’t strain the neck. 
  • Keep the right toes pointed upward. Hold the posture while breathing in and out normally. Inhale, come back to center and exhale stretch your left leg forward in Dandasana. Relax. Repeat on the other side

Tips for beginners

  • To prevent hunching your shoulders and upper back, concentrate on sliding your shoulder blades down.
  • If you have hypertension, migraines, headaches, sleeplessness, or diarrhoea, stay away from this posture.
  • One must stay out of this posture if they have serious back problems.


  • Opens shoulders, tones and strengthens abdominals.
  • Stretches and energises the spine.
  • Open the shoulders, neck, and hips.
  • Relieves symptoms of backache, menstrual discomfort and sciatica.
  • Stimulates liver, heart, lungs, kidneys and spleen.

Watch out for

  • The practitioners with High or Low BP should avoid this.
  • Women should not practice during their pregnancy.
  • Also, men and women with spinal injuries should avoid this pose until full recovery.
  • During diarrhoea one must not perform this pose at all.


  • Instead of binding your hands behind your back, you can use your thumb and forefingers to grasp the big toe of your extended leg. If your hand can't reach, you might perhaps wrap a strap or belt around the foot.
  • Marichyasana A itself is a variation of Marichyasana. Other variations include Marichyasana B,C,D.