Marichyasana is a pose from the Ashtanga primary series. It is done about midway through the seated poses after the hips and hamstrings have been warmed up with Janu Sirsasana. Marichyasana A is followed by the B, C, and D variations of the pose, which incorporate more forward folding and twisting.
The pose is named for Marichi, one of the sons of the Hindu god of creation, Brahma.
This pose stretches the shoulders, back, hamstrings, and hips. It is a great stretch for runners to help relieve tight hamstrings. It is also regarded as a calming pose and one that can help you with introspection.
Begin by sitting up tall in Staff Pose (Dandasana) with you…
You can use a strap between your hands if they don’t meet up behind your back.
Sitting upon a folded blanket can help you get the necessary hip rotation to make this pose more comfortable.
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