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Marichyasana A

Marichyasana A, is the first in a set of poses that use binding, twisting, and bending to access areas of the body that not many postures manage. This is a great pose to learn how to bind the arms around the body which requires some flexibility and coordination. If it’s not possible, to begin with, you can use a belt to help reach a little further.

Many people find the problem with this pose is that they get stuck at the top and can’t find out how to bend forward because gravity is not helping. There are three components to this problem,

  • You aren’t binding low enough around your leg try to bring the armpit as low down the shin as possible.
  • The small muscles deep in the hips are not strong enough to pull the body forward this just requires practice.
  • There is not enough flexibility in the hip to move through the range of motion try malasana to help with this flexibility.

Marichyasana-A

Steps:

  • Inhale bend the right knee, bring the foot to the floor close to the hip a few inches from the left thigh. Keep the left leg extended and strong with the toes pointing up to the ceiling.
  • Exhale, lean forward bring the back of the armpit in front of the right shin and reach the right hand back around the body. Bring the left hand round the back to hold the wrist or hand (if this is not possible use a strap or belt)
  • Inhale, lengthen the spine and slightly adjust the shoulders if needed.
  • Exhale bend forward leading with the chest keeping the shoulders down from the ears, bring the head to the shin.
  • Hold the posture breathing deeply
  • Inhale lift the head and shoulders up
  • Exhale release the hands and the leg, and repeat on the other side

Benefits:

  • Opens the shoulders (particularly good for office workers)
  • Prepares for the other Marichi postures
  • Stimulates abdominal organs
  • Stretches spine, hamstrings, and shoulders
  • Improves Digestion
  • Strengthens the deep small hip muscles

Contraindications:

  • Slipped/herniated disc
  • Sciatica
  • Shoulder injuries

Check out the other postures from the marichyasana series. Marichyasana B, Marichyasana C, Marichyasana D