Stretches shoulders, spine and hamstrings
Activates pancreas and adrenals
Calms nervous system
How to perform marichi’s i
- Sit with your legs stretched in front of you. Bend your right leg, bringing your foot flat on the floor near your right buttock.
- Reach your right arm inside your leg and forward with an exhale, bringing your armpit against your shin. Rotate your arm to reach your hand behind your back.
- Reach your left arm behind your back with an exhale. Grab hold of your left wrist.
- Fold forward with an exhale, bringing your head toward your shin.
- Hold the pose and take slow, deep breaths.
- Rise with an inhale. Release your hands and straighten your leg. Change sides.
- Buttock lifted from floor
- Leg straight
- Spine long
- Foot flexed
- Shin vertical
- Shift body weight forward
Modification: Sit on a folded blanket.
Avoid this pose if you have knee or shoulder injury.
More yoga poses to discover
Marichi’s i (Marichyasana I in Sanskrit) is an intermediate yoga pose that belongs to the forward bends and seated categories. This asana targets hamstrings and shoulders and spine and also involves lower back and middle back / lats and neck & upper traps muscles. Marichi’s i stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.
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