Pose Breakdown: Sage Marichi I Pose
Sage Marichi I Pose (Marichyasana I) is a feel-good twist that can calm your mind and relieve aches and pains, but it can also pack a surprising punch as a hip and hamstring stretch. Also known as Sage Twist and One-Legged Seated Spinal Twist, this posture not only lengthens your spine, but also gives you a targeted twist, supported by a bind around your knee.
This pose is the first of a series of four that appear in succession in the Ashtanga Yoga Primary Series, but it works great as a standalone whenever your spine needs an extra something. Just listen to your body and remember to take things slow — as mellow as it may look, it’s an intermediate pose. Your face doesn’t have to make it to your shin.
Benefits of Sage Marichi I Pose
Strengthens your spine
Stretches your back and shoulders
Massages your abdominal organs
Relieves back and hip pain
Improves digestion
When to Avoid Sage Marichi I Pose
Talk to your doctor before doing Sage Marichi I if you have high blood pressure, have injuries to your hips or spine, or you’re pregnant.
Warm-Up Poses for Sage Marichi I Pose
Pigeon Pose
Standing Forward Fold
Hand-to-Toe Pose
Seated Forward Fold
How to Do Sage Marichi I Pose
Come to a seated position with one leg bent and the other leg extended. Make sure you have about a fist’s distance between your foot and your straight leg.
Take your torso down to the inside of your bent leg and wrap that same-side arm’s tricep around the front of your shin, turning your palm over and reaching it behind you.
Take the full bind by reaching your free arm back behind you and clasping your hands.
From here, inhale to find length from the base of your spine up through the crown of your head. As you exhale, draw your ribs and navel in and fold your forehead down toward your shin.
Follow-Up Counter Poses
for Sage Marichi I Pose
Sage Marichi Poses II through IV
Bridge Pose
Fish Pose
Supine Twist
Child’s Pose
Marichyasana I With Props
If you can’t fold forward very far, you can loop a strap around the foot of your outstretched leg so you can control your level of stretch. Lean forward as much as you’re comfortable.
Sitting on the edge of a pillow or blanket could help free up your lower back.
Marichyasana Meaning and History
Marichi is an ancient sage in Hindu tradition, one of seven born inside the mind of the god Brahma. In legend, he’s considered a Prajapati, one of the creators of the world. He’s also one of the Septarishi, or Seven Sages — some know the Big Dipper or Ursa Major as Septarishi Mandala, with each star representing a sage. (Marishi is Alkaid, right at the tip of the dipper handle or bear-tail.)
“Asana” means “pose,” so “Marichyasana” is Sage Marichi’s Pose. It’s known as Sage Marichi Pose 1 or A because it’s the first in a series.
Marichyasana started showing up in yogic literature in the 1930s. Tirumalai Krishnamacharya, who helped shape modern yoga as we know it today, lists the posture in his 1934 text Yoga Makaranda. “Maricha Maharishi was known for bringing this asana to public knowledge,” writes Krishnamacharya, “and hence it is named for him.”
His disciples Pattabhi Jois and BKS Iyengar both included the pose in their work — Jois as part of the Ashtanga Primary Series. Here’s how Iyengar describes the pose in his 1966 text Light on Yoga: “This asana is dedicated to the sage Marichi, son of the Creator, Brahma. Mar!chi was the grandfather of Surya (the Sun God).”
Want to give your back some extra love? Try Eleonora Zampatti’s Relaxing Upper Body Stretch class, available for free with a 14-day trial to Alo Moves.
