How to do Marichyasana B

Sit in Staff Pose

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

Half Lotus

Bend your left knee and gently place the left foot on top of the right thigh at the hip crease. Only do this if the knee is pain-free.

Bend the Right Knee

Bend your right knee and place the right foot flat on the floor close to the right sitting bone.

Wrap and Bind

Exhale, lean forward and wrap your right arm around the right shin and behind your back. Bring the left arm behind you and clasp the hands or hold a wrist.

Fold and Hold

Inhale to lengthen; exhale and fold forward, bringing your chest and chin towards the floor in front of you. Gaze towards your nose and hold for 5 breaths, then inhale to lift, release and switch sides.

✅ Benefits

Opens the hips and the front of the shoulders
Lengthens the back
Gently compresses the abdomen
Builds concentration and steady breathing

🌿 Wellness Support

A quietening pose that many people find settling
A gradual way to build hip mobility for lotus

⚠️ Precautions

Stop at once if you feel any pain in the knee — never force the half lotus
If half lotus is not available, cross the shin in front of you on the floor instead
Use a strap between the hands if the bind is out of reach
Fold only as far as you can breathe steadily

🩺 Check With a Healthcare Professional First If You Have

A knee injury or knee pain
A recent hip, ankle or shoulder injury
A herniated or bulging lumbar disc
Pregnancy — check with your doctor or midwife first

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