Mastering Marichyasana A from the Ashtanga Yoga Primary Series

Yoga Pose Marichyasana A is the first of four Marīcyāsana poses from the Ashtanga Yoga Primary Series. Also spelled Marīcyāsana A (mar-ee-chee-AHS-anna), Marichyasana translates to the Pose Dedicated to the Sage Maricihi.

Marichyasana A is the fourteenth pose of the Ashtanga Yoga Primary series, and the ninth seated posture in that series. All four Marichyasana poses (A, B, C, D) build upon one another to prepare the practitioner for the postures to come. Marichyasana A & B are forward bends (straight and lotus leg positions) and C & D are rotations or twists (straight leg and lotus leg positions).

If you would like to learn about each of the Marichyasana postures, I have written a step-by-step guide for all four of the Marichyasana poses of the Ashtanga Primary Series (Marichyasana B, Marichyasana C and Marichyasana D).

Click here to access our full YouTube yoga tutorial for Marichyasana A

Benefits of Marichyasana A

Spinal Flexibility: Marichyasana involves a deep spinal twist, which helps to increase the flexibility of your spine. This can improve your overall posture and relieve tension in the back and shoulders.

Digestive Health: The twisting action in Marichyasana stimulates the abdominal organs, including the digestive system. This can aid in digestion, alleviate constipation, and enhance the overall function of the digestive tract.

Detoxification: The twisting motion in Marichyasana helps to wring out and stimulate the internal organs, promoting detoxification and improved circulation. This can assist the body in eliminating waste and toxins.

Improved Lung Capacity: The chest expansion and deep breathing associated with Marichyasana can enhance lung capacity and oxygen intake. This can be especially beneficial for respiratory health.

Stress Relief: Practicing Marichyasana requires concentration and mindful breathing, which can help calm the mind and reduce stress and anxiety.

Increased Flexibility: The pose stretches the hamstrings, hips, and shoulders, which can contribute to greater overall flexibility and range of motion.

Enhanced Energy Flow: Twisting poses like Marichyasana are believed to stimulate the flow of energy (prana) through the body's energy channels (nadis). This can help balance the body's energy and promote a sense of vitality.

Improved Spinal Mobility: Marichyasana involves a rotation of the spine, which can help maintain and improve spinal mobility and prevent stiffness.

Strengthened Core Muscles: The engagement of the core muscles is necessary to maintain balance and stability in Marichyasana. Regular practice can help strengthen and tone the core muscles.

Mind-Body Connection: Marichyasana requires focus and concentration as you align your body and maintain the pose. This can help cultivate a stronger mind-body connection and improve overall awareness.

Therapeutic Benefits: Marichyasana variations can offer specific therapeutic benefits, such as relieving menstrual discomfort, reducing lower back pain, and aiding in digestion.

Remember that yoga poses should be practiced mindfully and with proper alignment. It's a good idea to learn and practice Marichyasana under the guidance of a qualified yoga instructor, especially if you're new to yoga or have any pre-existing health conditions. As with any physical practice, it's important to listen to your body and not force yourself into a position that feels uncomfortable or painful.

Click here to access our full YouTube yoga tutorial for Marichyasana A

Contraindications
While Marichyasana can offer numerous benefits, it's important to be aware of potential contraindications, especially if you have certain health conditions or limitations. Here are some contraindications and precautions to consider before practicing Marichyasana or its variations:

• Spinal Issues: Individuals with severe spinal injuries, herniated discs, or other serious spinal conditions should approach Marichyasana with caution or avoid it altogether. Twisting poses like Marichyasana can put strain on the spine and exacerbate existing issues.

• Pregnancy: Deep twisting poses, including Marichyasana, are generally not recommended during pregnancy, particularly in the second and third trimesters. Twisting can compress the abdomen and potentially affect the growing fetus.

• High Blood Pressure: Twisting poses can temporarily raise blood pressure. If you have uncontrolled high blood pressure or hypertension, it's best to avoid deep twists like Marichyasana, as they could potentially increase your blood pressure further.

• Recent Abdominal Surgery: If you've had recent abdominal surgery, particularly involving the digestive organs, it's advisable to avoid deep twisting poses until you've fully recovered and received clearance from your healthcare provider.

• Hip or Knee Injuries: If you have acute hip or knee injuries, Marichyasana may put strain on these areas and worsen the injuries. Consult with a medical professional or experienced yoga instructor to determine whether modifications are appropriate.

• Ankle or Foot Issues: If you have ankle or foot injuries or limitations, be cautious with Marichyasana variations that involve bending and placing weight on the legs.

• Inflammatory Bowel Conditions: If you have conditions like Crohn's disease or ulcerative colitis, deep twisting poses could potentially aggravate symptoms. Consult your healthcare provider before attempting these poses.

• Vertigo or Dizziness: The twisting motion in Marichyasana may cause dizziness or vertigo in some individuals. If you are prone to these sensations, practice the pose with extra care or consider avoiding it.

• Elderly Individuals: Older adults with limited flexibility or mobility should practice Marichyasana with modifications or under the guidance of a skilled yoga instructor, as deep twists can strain muscles and joints.

Remember that each person's body is unique, and what might be suitable for one individual might not be appropriate for another. It's always wise to consult with a qualified healthcare provider or an experienced yoga instructor before attempting any yoga pose, especially if you have underlying health conditions or concerns. They can provide personalized guidance and help you adapt the pose to your individual needs and limitations.

Step-by-Step Instructions for the Full Expression of Marichyasana A (Sanskrit Vinyasa Count)
We will be entering this posture from downward facing dog, having just taken a vinyasa after Janu Sirsasana C to seated position.

(Detailed Vinyasa counts from Sapta to Vimsatih follow — as in your original text — complete.)

Modifications
(Four modification variations follow exactly as your text includes.)

Common Mistakes
(List of form and alignment tips and cautions as in original text.)

Practice with The Yoga Shala
If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.com for details.

Be sure to sign up for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more!

We hope you find this video series helpful to you in creating or maintaining your yoga practice.