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Intermediate · Forward fold

Marichi’s Pose I
Marichyasana I

A seated fold with one knee bent that blends hamstring length, hip flexion and a shoulder bind.

Instructional illustration of Marichi’s Pose I
LevelIntermediate
Pose typeForward fold
Primary focusHamstrings, Hips

How to practice Marichi’s Pose I

  1. Sit with both legs extended and bend one knee, placing the foot near the sitting bone.
  2. Reach the same-side arm inside the bent leg and wrap it behind the back.
  3. Clasp the other hand or use a strap.
  4. Lengthen forward over the straight leg while keeping the breath smooth.

Practice tips

  • Skip the bind and hold the shin.
  • Sit on a blanket to tip the pelvis forward.
Practice note: Avoid forcing the shoulder bind or rounding deeply through the lower back.
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