Marichi’s IISave PDF
Marichyasana II
mar-EECH-YAH-sah-nah II
Stretches shoulders, spine and hips
Improves digestion
Calms mind
How to perform Marichi’s Ii
- Sit with your legs stretched in front of you. Bend your left knee and place your ankle high on your right thigh.
- Bend your right leg, bringing your foot flat on the floor near your right buttock. Lift your hips and shift forward so that your left knee rests on the floor.
- Reach your right arm 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.
- Draw your belly in and fold deeper with an exhale, bringing your forehead to the floor.
- Hold the pose and take slow, deep breaths.
- Carefully rise with an inhale. Straighten your right leg, then use your hands to release your left foot. Change sides.
Alignment cues
- Draw low belly in
- Hips lifted from floor
- Shift bodyweight forward
- Foot near hip crease
- Head toward floor
Modification: Keep your foot on the floor instead of in Half Lotus.
Avoid this pose if you have knee or hip injury.
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Marichi’s Ii (Marichyasana II in Sanskrit) is an intermediate yoga pose that belongs to the forward bends and hip openers and seated categories. This asana targets glutes & hip flexors, shoulders and spine, and also involves knees, lower back and middle back / lats muscles. Marichi’s ii improves digestion ; stretches shoulders, spine and hips and also calms mind. 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 – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
