Gaze soft, chin levelSpine tall, shoulders levelSit bones groundedBent knee in line with the hipLeg long, foot flexedMarichi's Pose A
Maricyāsana A
Read what the gnome says
Marichi's Pose A! Sit with one leg long, bend the other knee and plant that foot close to the sit bone. Inhale tall, then hinge forward and wrap the arm around the shin. Keep the long leg active, the spine long, and don't round to reach. Breathe, then switch sides, wise gnome.
Works on Hamstrings · Shoulders · Spinal erectors
How to do it
- Sit with one leg extended and the other knee bent, foot flat near the sit bone.
- Wrap the arm around the bent knee and reach the other hand behind the back; clasp if you can.
- Lengthen the spine, fold forward over the extended leg and hold; switch sides.
Common mistakes
- Don’t round the back to close the bind: use a strap.
- Don’t lift the sit bone of the bent leg.
- Don’t force the fold.
Benefits
- Stretches the hamstrings and the back of the body.
- Quietens the mind and slows the breath.
- Releases tension in the back and neck.
Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.
Not medical advice. Ease off if anything feels sharp or wrong.
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Half Bound Lotus Seated Forward BendIntermediate
Head-to-Knee Pose BIntermediate
Head-to-Knee Pose CIntermediate
Heron PoseIntermediate
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