Marichi’s Pose B (Half Lotus Forward Bend) anatomy

Marichi’s Pose B (Half Lotus Forward Bend) · Marichyasana B · Tư thế gập người Marichi B

Marichi’s Pose B (Half Lotus Forward Bend) mainly works iliopsoas, subscapularis, rhomboid major (left); it stretches gluteus maximus (right), gluteus medius (left), gluteus minimus (left), quadriceps (left); adductors (right) stabilize.

Opening the 3D model…

Sit with both legs straight. Place the top of the left foot in the right hip crease as in Half Lotus, the left knee lowering toward the floor. Bend the right knee up and set the whole right foot on the floor close to the right sitting bone, shin upright. Reach the right arm forward along the inside of the right shin, wrap it around the shin and behind the back; wrap the left arm behind the back and clasp the hands. Exhale and fold forward, forehead toward the floor in front of the left knee. The left hip turns out deeply and the knee bends fully, so the outer hip and ankle of the left leg stretch; the right buttock stretches with the deep hip bend, the back lengthens in the fold, and both shoulders rotate inward and extend back, stretching the fronts of the shoulders and the shoulder external rotators. The half-lotus heel presses gently into the lower belly. If the hands don't meet, use a strap; with knee pain straighten the left leg as in Marichi’s Pose I. In the 3D model the hands are clasped behind the back but the fold stays moderate, with the forehead not yet down.

Muscles in this pose

Working (contracting): Iliopsoas, Subscapularis, Rhomboid major (left)

Stretching: Gluteus maximus (right), Gluteus medius (left), Gluteus minimus (left), Quadriceps (left), Tibialis anterior (left), Fibularis group (left), Adductors (left), Erector spinae, Multifidus, Quadratus lumborum, Infraspinatus, Teres minor, Pectoralis major (left), Deltoid (left), Biceps brachii (left)

Stabilizing: Adductors (right)

Why these muscles work or stretch

• Iliopsoas · Working (contracting): Draws the trunk forward from the hip joints
• Subscapularis · Working (contracting): Turns the shoulder inward so the arm can wrap back and clasp the other hand
• Rhomboid major · Working (contracting): Draws the shoulder blade toward the spine to open the chest
• Gluteus maximus · Stretching: Stretched as the right hip flexes deeply with the knee drawn in
• Gluteus medius · Stretching: Front fibers stretch as the left hip turns out deeply
• Quadriceps · Stretching: Left knee fully bent
• Tibialis anterior · Stretching: Left foot pointed, resting in the right hip crease
• Fibularis group · Stretching: Ankle in inversion, sole turned up
• Adductors · Stretching: The half-lotus knee opens out to the side
• Erector spinae · Stretching: Lengthened as the back folds forward
• Infraspinatus · Stretching: The shoulder external rotators lengthen as the shoulder turns inward
• Pectoralis major · Stretching: The chest on the side of the arm behind the back stretches as the shoulder extends
• Deltoid · Stretching: The front fibers stretch as the shoulder extends back
• Biceps brachii · Stretching: The long head stretches as the shoulder extends back
• Adductors · Stabilizing: Hugs the right thigh to the trunk so the knee doesn't fall out

Practice cues

• Place the left foot by turning out from the hip joint, never by twisting the knee
• Bring the right shoulder forward, close inside the right shin, before wrapping the arm
• Fold from the hip joints; keep the right knee upright and don't let it fall out

Benefits

• Deeply stretches the outer hip and ankle of the half-lotus leg
• Stretches the back and the buttock of the raised-knee side
• Stretches the fronts of the shoulders and the shoulder external rotators

Cautions / contraindications

• Avoid with a knee, meniscus, knee ligament or ankle injury; stop at once if the knee hurts
• Avoid with a shoulder or rotator cuff injury
• Avoid during pregnancy, with a herniated disc or acute low back pain

Easier variations

• Hold a strap between the hands if they don't meet
• Straighten the left leg as in Marichi’s Pose I and sit on a folded blanket

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Half Bound Lotus Seated Forward Bend Ardha Baddha Padma Paschimottanasana
• Embryo in the Womb Pose Garbha Pindasana
• Marichi’s Pose D (Half Lotus Twist) Marichyasana D
• Full Lord of the Fishes Pose Paripurna Matsyendrasana
• Sleeping Tortoise Pose Supta Kurmasana
• Half Lotus Pose Ardha Padmasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)