Marichyasana A

Five to ten slow breaths — about thirty to sixty seconds — works well for most practitioners, and one to two minutes if you are working specifically on range. Where the posture is one-sided, practise both sides for the same length of time. Let the breath decide: if it becomes short, held or noisy, you have stayed too long or gone too deep.

Not as a first posture. Marichyasana A is an intermediate forward bends shape: it assumes you can already hold the foundational postures for around eight calm breaths and move in and out of them with control. Most people are ready after a few months of regular practice, and the preparatory postures listed on this page are the honest route in.

Work with the shape rather than around it: reduce the range, shorten the lever by bending the nearest joint, and raise the floor toward you. Three adjustments apply to almost any posture: raise the hips on a folded blanket or cushion in seated work, bend the knees in anything that loads the back of the legs, and use a wall, chair or block to take weight and remove the fear of falling. A supported version practised often produces more change than a deep version practised rarely.

For Marichyasana A specifically: back injury; shoulder injury. More generally, modify or skip it if you have an acute injury or recent surgery in the area it loads, if you are pregnant and have not been given individual guidance, or if the shape produces sharp, pinching, radiating or electric sensation. Numbness, tingling or pain travelling down a limb is a nerve signal to stop and be assessed, not to breathe through. This page is educational and is not medical advice.

Prepare with Janu Sirsasana (Head-to-Knee Pose). Release afterwards with Purvottanasana (Upward Plank Pose). Both lists are links on this page, and either can be shortened when time is limited — but do not skip preparation for a posture that loads a joint at end range.

Marichyasana A translates as marichi's pose a — named after the sage Marichi The name follows Sanskrit convention, but the posture itself is modern and is not described in the classical texts.