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Forward Bend Asana · Intermediate (Level 3) · Catalog #800062

Sage Marichi I Marichyasana I

A bound forward fold with one knee upright and the arms clasping around it. Named for the sage Marichi, one of a family of four.

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Sage Marichi I (Marichyasana I) — Forward Bend Yoga Posture Illustration

Sage Marichi I (Marichyasana I) — Forward Bend posture targeting Hamstrings, Shoulders, Lower Back · Exhale to fold breath · Toes drishti.

Vāta: Neutral (0) Pitta: Pacifies (-1) Kapha: Pacifies (-1)
Sanskrit Name
Marichyasana I
Posture Family
Forward Bend
Difficulty
Intermediate (Level 3)
Recommended Hold
45 seconds
Breath Pattern
Exhale to fold
Drishti (Gaze)
Toes
Target Muscles
Hamstrings, Shoulders, Lower Back
Energy Expenditure
2.4 METs

Alignment, Breath & Drishti Cues for Sage Marichi I

Sage Marichi I (Marichyasana I) belongs to the Forward Bend posture family and engages the Hamstrings, Shoulders, Lower Back at an intensity of approximately 2.4 METs. A bound forward fold with one knee upright and the arms clasping around it. Named for the sage Marichi, one of a family of four.

  • Breath Rhythm: Maintain Exhale to fold throughout the 45-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Toes to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Hamstrings, Shoulders, Lower Back.
  • Minimum Recommended Age: 12 years (144 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Neutral (0) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Pacifies (-1) — keep the jaw, temples, and abdomen soft when holding for 45 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Shoulder injury
  • Disc injury

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