Learn how to do Marichyasana B – seated forward fold with one leg in half lotus.

Today we’re talking about Marichyasana B, which is a pose from the Ashtanga Primary Series. It’s technically a forward fold, but because one leg is in half lotus, it requires quite a bit of hip openness. If at any point your knees start to hurt, just be sure to back off – don’t push past your edge.

How to do Marichyasana B – Ashtanga Vinyasa Yoga

To come into the pose, bend the right leg with the foot as close to the hip as possible. The right knee should be in front of your chest. Then bring the left foot up to the right hip for half lotus. Come into a forward fold on the inside of the right leg.

The next step is to begin working on the bind. To take the bind, bring the right arm around the front of the right leg, and work your right hand around your back. Take hold of the right hand with the left behind the back. If this isn’t possible, use a strap between the two hands. Lift in the belly to create a little more space in the lower back, and then take your forward fold again. Stay for 5 breaths before switching to the other side.

Variation without Half Lotus

If you can’t get your foot into half lotus comfortably (or without straining the knee), simply put the foot below the bent front leg (behind the front foot), and then take your fold. If the bind is impossible or very hard for you, simply take the hands wide in front of you in your forward fold. Remember to breathe and let your body open.

Share the Stretch

If you found this video helpful, leave us a comment below. Which modification worked for you? Share it with a friend so they can work on their seated forward folds!

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