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Marichyasana 1

Pose Summary

This Pose dedicated to the Sage Marichi is is a playful forward fold that stretches the hamstrings but also has an extra element that stretches the shoulders as well. It’s a good pose to practice preparing for more complex and twisted forward folds.

Yoga Collective - Marichyasana 1


Step 1

Start seated in Dandasana. Back straight.

Step 2

Bring your right knee up towards your chest. Place the right foot inside the left thigh close to your right sitting bone. Keep your left leg straight, grounded and strong with the foot flexed.

Step 3

Inhale and bring both hands up towards the sky. 

Step 4

Exhale and fold forward on the inside of your bent, right leg.

Step 5

Reach as much forward as you can trying to get the right shoulder is just in front of the right knee.

Step 6

Rotate your right arm inwards and swing it around your right leg. The right leg is hugging the outside of your torso.

Step 7

Swing your left arm behind your back and reach for your right fingers.

Step 8

Interlace fingers or if you can reach – clasp your left hand around your right wrist.

Step 9

Take a deep breath, gaze up and lift your chest slightly. On the exhale fold forward, belly towards left thigh. Your upper body energy is firing through the crown of your head that is reaching towards your left foot which in turn lengthens your spine. Stay for 5 breaths.

Step 10

Release the grip and sit back up. Change side.


If you struggle to sit up straight in Dandasana or with the knee bent then sit on a blanket, bolster or a block.

If you can’t reach your hands you can use a belt to get a feeling for the pose.


  • Stretches hamstrings and shoulders.
  • The forward fold element helps calming the nervous system.
  • Stimulates abdominal organs and improves digestion.



  • Avoid if having any hamstring, shoulder or back injuries.