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Marichyasana 1 variation


How to Practise:

  • Sit on a mat with legs stretched out, thighs, knees, ankles and feet together.
  • Back and neck erect, rest on your buttock bones.
  • Bend your right knee and place the sole and heel of your right feet flat on the floor
  • Wrap your right arm around the outside of right leg, and clasp right hand or wrist behind your back with left hand (beginners can hold towel with both palms as a prop, if hands don’t meet)
  • Exhale and bend forward to touch nose on left knee without lifting your pelvis up
  • Make sure that your sitting bones are firmly grounded
  • Focus your gaze towards left knee
  • Hold the pose for 20-30 secs
  • Release the arms stretching both legs forward
  • Repeat with other leg to complete a cycle
  • Repeat 3-4 cycles


  • Stimulates the internal abdominal organs
  • It activates the digestion process and cleanses the organs
  • Therapeutic for constipation
  • Improves core strength
  • Helps to remove excess weight around abdomen
  • Calms the nervous system thus releases stress
  • This posture boosts the flow of energy across the body
  • Makes spine flexible and strong
  • Strengthens thighs and tones the calf muscles
  • Eases stiffness and stretches hamstrings
  • Stretches the inner groins
  • Strengthens back and neck muscles
  • Opens and relaxes middle and upper back muscles
  • Helps in deep stretching and thus opening of lower body
  • Strengthens fingers & shoulders

Caution: Proceed gently and listen to your body; if at any time you feel discomfort come out of posture and resume after you feel comfortable. This posture should not be performed by people suffering from diarrhoea.

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