Yoga Chikitsa · Primary · Seated Sequence
Marichyasana A
Marichi’s pose A
What it is
Marichyasana A is the first of four poses named after the sage Marichi. It introduces the seated binds of the Primary Series.
What it looks like
One leg stays long. The other knee bends with the foot flat on the floor near the hip. The arm on the bent-knee side wraps around the shin, the other arm reaches behind, and the hands clasp behind your back. Then you fold over the straight leg.
Why it is practised
It combines a forward fold with a bind, asking for space in the shoulders and hips together.
What to pay attention to
Reach the arm forward first, then wrap. Keep the foot of the bent leg grounded. If the hands do not meet, hold a strap or simply keep the arm wrapped without the clasp.
Who it suits
Most practitioners; the full bind develops with time.
Next in the sequence: Marichyasana B.
A seated bind around a bent shin, the other leg long. The fold is toward the extended side.
Marichyasana continues through several forms in Primary. The bind comes when the breath allows it — not by force of the arms.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala, or book a place with Ashtanga Yoga Dubai.