Marichyasana A is a seated forward-fold variation with one knee bent and the other leg extended. Keep the bent foot grounded, support the torso with blocks, and do not force the shoulder or arm bind sometimes shown in the full form.
What is Sage Marichi's I?
Marichyasana A is one of several seated postures named for the sage Marichi. Methods differ on arm binding and fold depth; the basic seated shape can be practiced without a bind.
How do you practice a supported version?
Sit on a folded blanket and keep the extended-leg knee soft.
- Extend one leg and bend the other, placing its foot on the floor near the pelvis.
- Keep the torso upright and hands on blocks or the floor for support.
- Hinge forward a small amount only if the back remains comfortable.
- Leave the arms unbound unless a qualified teacher has shown an appropriate variation.
- Return upright slowly and change sides.
How can you modify Marichyasana A?
Bend the extended knee, sit higher, or use a chair. Support the torso on a bolster rather than reaching for a bind.
When should you stop or modify?
Stop for knee, hip, or back pain, numbness, or tingling. This draft awaits teacher review.
Common question: Must I bind my hands around the bent leg?
No. A supported forward hinge without a bind is a useful variation.
参考文献与扩展阅读
这些参考文献提供一般背景信息。它们并不验证本页中的每一项要领，也不能替代合格教师的指导。
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.