How to do Marichyasana A

Sit in Staff Pose

Sit with both legs straight in front of you and your spine tall.

Bend the Right Knee

Bend your right knee and place the right foot flat on the floor close to the right sitting bone, about a hand's width from the inner left thigh.

Wrap the Arm

Exhale, lean forward and reach your right arm forward past the inside of the right shin, then wrap it around the shin and behind your back.

Bind Behind the Back

Swing your left arm behind your back and clasp your hands or hold the left wrist with the right hand. If the hands do not meet, hold a strap between them.

Fold and Hold

Inhale to lengthen your spine; exhale and fold forward over the straight left leg. Gaze towards the left foot and hold for 5 breaths, then inhale to lift, release and switch sides.

✅ Benefits

Stretches the hamstrings and lower back
Opens the front of the shoulders
Gently compresses the abdomen
Builds focus and steady breathing

🌿 Wellness Support

A calming forward fold that many people find settling
A gentle way to open the shoulders after sitting

⚠️ Precautions

Stop if you feel pain in the shoulders, knee or lower back
Use a strap between the hands if the bind is out of reach
Keep the bent-leg foot flat and the knee pointing up
Fold only as far as the back stays long

🩺 Check With a Healthcare Professional First If You Have

A recent shoulder injury
A herniated or bulging lumbar disc
A hamstring tear or recent strain
Pregnancy — check with your doctor or midwife first

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