Marichyasana Unveiled: Dive Deep into the Pose That's More Than Just a Twist
This week, I would like to talk about Marichyasana. In Ashtanga Yoga, there are four versions of this pose, which become increasingly more challenging.
Actually, they already start challenging, and it then just gets better 😊
Who is Marichi?
Before we dive in, let's look at the name first. These poses are dedicated to Marichi, one of the Saptarishis, the seven original seers of the universe and advisors to Brahma, the creator. Marichi is also one of Brahma's sons and the father to Kashyapa, another Saptarishi.
The word marichi means ray of light. The story goes Brahma, the creator, had just finished creating the cosmos with all that's in it and all the laws it was bound by. He looked at his creation and was pleased. But at the same time, separation and loneliness crept into his consciousness. So, from his divine mind, Brahma brought forth seven blessed beings who became the Seven Seers of ancient India, proficient with sacred knowledge.
Marichi was one of them. His role was to dispel darkness by establishing a lineage that would enliven and illuminate the cosmos. Marichi would pass the light he received from Brahma onto the world.
One of Marichi's sons was Kashyapa, the father of the Sun. Surya (Surya Namaskar) is the giver of life on this earth by bringing light and warmth. On the inside, inside ourselves, he brings our inner light, our light of consciousness, to dispel the darkness and balance the light.
If we had only day and sunlight, we would burn out quite quickly. The soil would burn and render barren; not much would grow.
After a day's work, our body needs rest and sleep. Deep rest requires darkness, although darkness comes from these two sides; nobody can see us, so we can lie down and sleep hidden; at the same time, we can't see either, so fear is connected to the darkness, too.
We need the darkness to appreciate the light. We need dark time to bring light to our minds.
How this translates into you practising this pose:
This pose is quite profound. You are lengthening your spine, extending your being as you embody a ray of light. You are also strengthening and activating your core, your internal fire. And you are reverently bowing, grounding your energy with humility, as if you are a candle tipped over to kindle another, just like Marichi.
The Stories Behind the Poses, Dr. R Balkaran
There is some food for thought for you, right?
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The Benefits and Cautions of Marichyasana
Benefits of this pose are hip and shoulder mobility, broadening of the chest and lengthening of the back. On the right side, the pose is an excellent support for the liver, gall bladder, and helps them back into flow.
Cautions: You should be comfortable in four versions at all times; don’t push your limits, and wait and prepare the body until it is ready. As the arms are bound in all versions, take your time; use a strap to connect the arms if you wish, but spend plenty of time in the preparatory stage of the pose before you move towards binding. The temptation might be there, but it is easy to hurt the mobile and not-so-stable shoulders, which takes a long time to heal again and is not worth it.
Shoulder mob video
Let us dive into the different versions:
Marichyasana A
This is the start to the Marichyasana journey. The most accessible version. All Marichyasana versions challenge the shoulders and hips. The arms are bound behind the back, this requires mobility in the joint. The hips need outer rotation for the half-lotus positions.
Let’s look at the first version, Marichyasana A.
Here is how to enter Marichyasana A:
Begin in Dandasana, Staff Pose. Keep your legs straight, lengthen through your heels, and press forward your big toe. Roll your legs slightly in.
Make sure you sit directly on top of your sitting bones (avoid your pelvis drawing back, in which case sit on a block).
Lengthen through the spine and front of the body.
Bend your right knee to draw your foot back. Your heel should be just in front of your right sit bone. Guidance for distance is where you experience the maximum amount of strength when rooting through your right foot.
Inhaling, reach your right arm overhead and lengthen your torso. Maintain the length as you fold forward with an outbreath.
Pin your right knee back in toward your midline so that your inner right knee hugs your right outer shoulder.
Internally rotate your right arm, placing your right armpit against your right shin.
Keep this connection. Bend your right elbow and take your right arm behind your back.
Reach behind your back with your left arm to clasp your left wrist with your right hand.
Inhale. Reach your chest bone forward to lengthen your front body.
Exhale. Hinge from your hips and fold forward to lengthen your back body.
Aim the crown of your head toward your toes. Keep the tops of the shoulders away from the ears.
Hold for 5 long, deep breaths.
Breathe down the back of the spine with the inhale or in any area that needs space and lengthen through the front body with each out-breath.
To exit the pose, inhale, lift your torso and unwind.
Return to Staff Pose, then repeat on the other side.
Binding the arms behind the back requires shoulder mobility. Join me in this video with tips on how to safely increase your shoulders’ mobility
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Marichyasana B
This is the same as version A; the difference here is the stretched-out leg in the A version, which is now bent in half lotus. The arms are again bound behind the back.
This requires much more hip mobility. So, spend sufficient time mobilising the hip joints. Here is a short video with hip mobilisation tips.
Marichyasana C
You are back to the A version starting point, but instead of bending forward, you enter a twist with the left arm wrapping around the right thigh/knee and gazing over your right shoulder.
The end version has bound arms, but you can also work excellently with both arms unbound or holding a strap.
Marichyasana D
This is the finale and the most challenging of all the Mariyasana versions. Here we need to bear in mind that they are all progressions of Marichyasana A. When one is mastered, you attempt the next one and plenty of preparation for the joints in your way.
To keep your joints safe, be patient and kind to yourself on your way to the light :)
Here is the candle burning brightly.
Instead of straightening the leg like in version C, you take it into a half lotus, with the rest from version C.
Final Thoughts
As we wrap up our exploration of Marichyasana, it's clear that this asana is more than just a physical posture; it's a journey through history, mythology, and the inner workings of our own bodies and minds. Marichyasana, in its four variations, offers a unique combination of challenge and introspection, encouraging us to reflect on the balance of light and darkness within ourselves and the universe.
This asana teaches us the importance of grounding and humility as we bow in reverence, embodying the ray of light that Marichi represents. It's a reminder that in yoga, as in life, strength and flexibility are not just physical attributes but also qualities of the mind and spirit. As we move through the versions of Marichyasana, we're improving our physical mobility and stability and cultivating an inner light, an awareness that illuminates our path to self-discovery and understanding.
The journey through Marichyasana is a metaphor for life itself—starting with a foundation, facing challenges, and gradually opening up to deeper insights and experiences. Each version of the pose, with its benefits and cautions, invites us to listen to our bodies, respect our limits, and gently push our boundaries safely and mindfully.
As you incorporate Marichyasana into your practice, let it remind you of the balance between effort and ease, light and darkness, and the continuous cycle of learning and growth. Let it inspire you to bring flexibility, strength, and introspection into your daily life, shining your inner light outward and contributing to illuminating the world around you.
Remember, yoga is a personal journey. Marichyasana is a beautiful part of that journey, offering a path to deeper understanding and connection with the self and the universe. Embrace it with an open heart and mind, and let it guide you to new depths of awareness.
What are your thoughts about Marichyasana? Do you like the image of you being the dipping candle spreading the light? Let me know what you think. You can leave a message on Instagram, Facebook, or even an old email OR leave a comment below :)
I love hearing from you!
Katja x
P.S. Your Yoga practice benefits from healthy eating habits.
