Home 9 Yoga Poses 9 The Sage Pose A (Marichyasana A)

The Sage Pose A (Marichyasana A)

The Story Behind the Name:

Marichyasana A – The Sage Pose A (mar-ee-chee-AHS-anna) is a sitting forward bend asana in Ashtanga Primary Series with the meaning in Sanskrit: the pose of the sage Marichi.

Marichi is the son of Brahma and chief of the Maruts, the war-like storm gods.

Marichi basically means a ray of light (of the sun or moon).

Difficulty Level:

  • Advanced

Drishti Point:

  • Toes (third eye)

Technical details and how to start:

  • Start by sitting in Dandasana (Staff Pose) with your legs straight.
  • Bend your right knee and place the sole of your right foot close to your right buttock.
  • Keep your left leg straight and engaged with the foot flexed and toes pointing up to the ceiling.
  • Lift your right arm up and come forward and wrap your right arm around the front of your right shin/knee catching the left hand fingers or wrist behind your back.
  • Inhale and lift the chest up and exhale and begin to fold into a forward bend, keeping your hands bound behind our back and your spine long.
  • Gaze (drishti) point is on the toes (third eye).
  • Hold for 5 breaths.
  • Do the same on the other side.

Health Benefits:

  • Stimulates abdominal organs like liver and kidneys.
  • Strengthens and stretch the spine, back, hamstrings, hips and shoulders.
  • Improves digestion.
  • Tones the belly area.
  • Improves body posture.

Beginner’s tips

  • Don’t allow your torso to roll to the outside, keep it extended forward.
  • Take it easy with the forward bend. Don’t force it.

Safety Precautions

  • Avoid this pose if you have a knee or hip injury.
  • Avoid this pose if you have a back injury, asthma or diarrhea.
  • If you have any medical concerns, talk with your doctor before practicing yoga.

Please Note:

People who decide to start practising Yoga and who are suffering from any cardiac problem, asthma, back pain, high blood pressure, neck, shoulder or spine injury or any other health related issue, should consult a doctor before starting any yogic activities and eliminate the positions that are not suitable for their particular case. Also, some particular asanas such as inversion asanas are not recommended for female practitioners who are menstruating.

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