Marichi's Pose B
Maricyāsana B
Works on Hamstrings · Hip rotators · Shoulders
How to do it
- Sit with one leg extended and fold the other foot into half lotus, heel high against the belly.
- Bend the other knee, set the foot near the sit bone, wrap the arm around that shin and bind behind the back.
- Lengthen the spine, then fold forward over the extended leg and breathe; release and switch sides.
To come out, inhale, lift the chest, release the bind and unfold the leg slowly.
Common mistakes
- Don’t force the half lotus: the knee must stay pain-free.
- Don’t round the back to reach the bind.
- Don’t let the bent knee drift away from the chest.
Benefits
- Opens the hips and the outer hip in a deep fold.
- Stretches the shoulders and chest through the bind.
- Quiets the mind: the fold turns attention inward.
Make it easier or different
- Easier: take Marichi’s Pose A, with the folded foot simply on the floor.
- Bind difficult: hold a strap between the hands behind the back.
- Knee tension: sit on a folded blanket and keep the half lotus loose.
Take care: Skip the half lotus if you have knee pain, and go easy with a hip or lower-back injury. Never twist the knee to get the foot in.
What next
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Forward Fold
Archer PoseAdvanced
Half Bound Lotus Standing Forward BendAdvanced
Pyramid Pose with Reverse PrayerAdvanced
Sleeping Tortoise PoseAdvanced
Turtle PoseAdvanced
Upward-Facing Seated Forward BendAdvanced