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Marichyasana B

Pose Dedicated to Marichi, B

marichi = a sage named in the epics

Written and reviewed by The Kriya Yogi · Updated 21 September 2026

Half lotus with one knee upright, binding the arms around the standing shin and folding forward.

Family
Forward bends
Level
advanced
Lineage
modern
Works on
hips · shoulders · hamstrings

The yogic view

The Marichyasana series is named for the sage Marichi, but the postures themselves are documented in twentieth-century Mysore sources, not in the classical texts.

How to practise

  1. From sitting, place the left foot into half lotus at the right hip crease — only if the hip allows it freely.
  2. Bend the right knee, planting the right foot flat near the sitting bone.
  3. Reach the right arm forward, inside the right thigh, and wrap it around the shin.
  4. Take the left arm behind the back and clasp the hands, or hold a strap.
  5. Fold forward with a long spine, chin towards the floor.
  6. Hold five breaths and change sides.

For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.

What research shows

The demand is a half lotus plus a bind, which means a knee in deep external rotation while the shoulder internally rotates behind the back. Half lotus should come from the hip; if it comes from the knee instead, the posture should be left alone. Binding with a strap between the hands is the standard way to work towards it without loading the shoulder joint.

Questions about Marichyasana B

+ How long should you hold Marichyasana B?
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.
+ Is Marichyasana B suitable for beginners?
No — Marichyasana B is an advanced forward bends posture. It asks for strength, range and control that take a long time to build, and it is much better learned with in-person guidance than from a page. Work through the preparatory postures listed below first, and treat the full shape as a long-term project rather than a goal for this month.
+ What are the modifications for Marichyasana B?
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.
+ Who should avoid or modify Marichyasana B?
For Marichyasana B specifically: knee 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.
+ What should you practise before and after Marichyasana B?
Prepare with Marichyasana A (Marichi's Pose A), Ardha Padmasana (Half Lotus Pose). Release afterwards with Dandasana (Staff Pose), Shavasana (Corpse 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.
+ What does Marichyasana B mean in Sanskrit?
Marichyasana B translates as pose dedicated to marichi, b — marichi = a sage named in the epics The name follows Sanskrit convention, but the posture itself is modern and is not described in the classical texts.

Prepare with

Release with

Cautions

  • knee injury
  • shoulder injury

More forward bends

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.