Marichiasana is a challenging asana that offers benefits to a significant portion of the body systems. It is recommended to be mastered only after six months of regular yoga practice when the muscles are adequately prepared. This posture is dedicated to the sage Marichi, one of the deities in yoga.


  1. Begin by sitting on the floor with your legs extended in front of you.
  2. Bend your left leg at the knee and move it gently towards your buttocks so that the lower leg touches the inner surface of the thigh, and the heel touches the buttocks. The foot should be entirely on the floor.
  3. Grasp the raised left knee with your left hand and lean forward slightly. Clasp your hands behind your back by holding your left wrist with your right hand (or clasp your hands in a lock if you can’t clasp your wrist).
  4. As you exhale, lean forward entirely and try to touch your forehead to your right knee, while your right leg remains straight, and your foot is extended. Keep your hands clasped behind your back. Stay in this position for several breathing cycles, starting from 30 seconds.
  5. Exhale and raise your head from your knee. Return to position 3. Release your hands and return to position 1.
  6. Repeat the asana using your right leg.

Marichiasana is recommended for osteochondrosis of the spine, stooped posture, as well as after recovering from inflammatory lung diseases such as bronchitis or pneumonia. It is also useful for strengthening the hands, improving digestive disorders like gastritis with high acidity, stomach and duodenal ulcers, colitis, flatulence, and diabetes. It can help with menstrual disorders and kidney diseases. Asana has a beneficial effect on the condition of the spine and abdominal organs.

Warnings: Asana should not be performed during periods of exacerbation of any chronic diseases. Even if you decide to do yoga on your own, you should work with a yoga instructor in the initial stages and consult a doctor. Marichiasana is a challenging asana that should only be performed under the guidance of an experienced yoga instructor to avoid injury.

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