Marichyasana A (hold)
Marichyasana A
Yogaintermediatetimedno equipment
Seated with one leg straight and the other knee bent upright, foot flat near its own sit bone; the same-side arm wraps around the front of the bent shin and clasps the other hand behind the back, then the torso folds forward over the straight leg, chin toward its shin.
How to do it
- From staff pose, bend the right knee and place the right foot flat on the floor close to the right sit bone, about a hand's width from the left thigh; right knee points up.
- Reach the right arm forward inside the right knee so the right shoulder comes in front of the shin, then wrap the arm around the front of the shin and behind the back.
- Swing the left arm behind the back and clasp: one hand holds the other wrist.
- Inhale: lift the chest. Exhale: fold forward over the straight left leg, chin toward the left shin.
- Right foot stays flat; left leg straight, foot flexed; gaze to the left toes.
Muscles worked
glutei, deltoidi, pettorali, femorali, lombari