Marichyasana B

By Prana Yoga | In All Yoga Postures, Forward Bends, Padmasana Group | on June 4, 2014

This is the 2nd posture a series dedicated to sage Marichi.

Marichyasana B


  1. Inhale bring the right foot into half lotus, bringing the heel as close to the navel as possible. Bend the right knee bringing the foot towards the buttocks and raise the left arm up so the fingers are pointing to the ceiling.
  2. Exhale fold forwards bring the left shoulder as low as possible on the left leg and bring the left arm around the outside, bringing the right hand behind your back and hold the wrist, hands, or fingers.
  3. Inhale look up, open up the chest pulling the shoulders back.
  4. Exhale bend forward from the hips (leading with your chest) trying to get the chin to the floor between the legs. Keep opening the shoulders
  5. Inhale lift the head up and look up
  6. Exhale unbind
  7. Inhale repeat on the other side


  1. You can bring the sole of your right foot to touch the inner left thigh instead of lotus
  2. Keep the spine straight up
  3. use a belt to bind the hand


  1. Opens the shoulders (particularly good for office workers)
  2. Prepares the body for the other Marichi postures
  3. Stimulates abdominal organs
  4. Stretches spine, hamstrings and shoulders
  5. Helps to reduce fat
  6. Improves Digestion


  1. Slipped/herniated disc
  2. Sciatica
  3. Shoulder injuries
  4. Knee injuries

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