Marichi is the great-grandfather of Manu (“man, thinking, intelligent”), the Vedic Adam, and the “father” of humanity.
Marichi = literally a ray of light.
Step by Step
Stay in position for 30 seconds to a minute, then come up as you inhale. Repeat on the other side for the same length of time.
|Contraindications and Cautions|
|Modifications and Props|
|To move more deeply into the forward bend in this pose, it's helpful for beginning students to sit up high on a bolster or thickly folded blanket. Beginners can also use a strap between the hands if there's some difficulty in clasping the hands behind the back.|
|Deepen the Pose|
|Once in the full pose, you can increase the stretch in the shoulders and chest and further lengthen the front torso by reaching your hands back away from the torso and straightening your elbows a bit.|
|Flatulence Constipation Obesity|
|Ardha Baddha Padma Pashcimottanasana Baddha Konasana Janu Sirsasana Siddhasana or Sukhasana Supta Virasana Supta Baddha Konasana Supta Padangusthasana TriangMukha Paschimottanasana Uttanasana Utthita Parsvottanasana Virasana|
|Marichyasana I is usually part of a long sequence of seated forward bends. Follow-up asanas include: Upavistha Konasana and Paschimottanasana. Other possibilities include: Bakasana Bharadvajasana Malasana Pasasana|
|Because of tightness in the groins, beginners often have difficulty keeping the bent-knee thigh close to the side of the torso. This makes it more difficult to notch the shin into the armpit and wrap the arm around the leg. As you bring the arm forward in preparation for the pose, grip the bent-knee shin with the opposite-side hand and pull the thigh in against the side torso.|
|Calms the brain Stretches the spine and shoulders Stimulates abdominal organs like the liver and kidneys Improves digestion|
|If you're having difficulty keeping the inner thigh of the bent knee pressed to the side of the torso, a partner can help. Perform steps 1 through 3 as described above. Have your partner stand behind you. She should then use her hands to press your torso and thigh closer together.|
|You can perform Marichyasana I with a slightly different leg position. From Dandasana, bend both knees and place your feet on the floor, heels about a foot away from the sitting bones. Slide your right heel under the left leg to the outside of the left hip, and lay the outer leg down on the floor. Then place the left heel just in front of the right ankle. Now perform the pose as described above. This is an excellent preparation for Malasana (Garland Pose) and Bakasana (Crane Pose).|