Marichi’s Pose I (Seated Forward Bend) anatomy
Marichi’s Pose I (Seated Forward Bend) · Marichyasana I · Tư thế gập người Marichi I
Marichi’s Pose I (Seated Forward Bend) mainly works quadriceps (left), tibialis anterior (left), iliopsoas; it stretches hamstrings (left), gastrocnemius (left), gluteus maximus, erector spinae; adductors (right) stabilize.
Opening the 3D model…
Sit on both sitting bones with the left leg straight in front, foot flexed so the toes point to the ceiling. Bend the right knee and set the whole right foot on the floor in front of the right sitting bone, a little wider than the hip, shin close to vertical; the knee points up and opens about 30° so the trunk can pass inside the thigh. Inhale to lengthen the spine; exhale and fold forward from the hip joints, bringing the right shoulder forward on the inside of the right knee so the right ribs hug the inner right thigh; both hands reach forward to hold the left foot or ankle. The classical pose also wraps the right arm around the right shin and thigh and binds the hands behind the back; the 3D model shows the common preparation, hands reaching to the straight leg's foot without the bind. The hamstrings and calf of the straight leg and the buttocks are stretched; the bent thigh hugging the trunk helps the back stay long instead of rounding. If you can't reach the foot, loop a strap around the sole or hold the shin; sit on a folded blanket if the lower back rounds. With lower-back pain or a lumbar disc problem, fold only as far as the back stays long; during pregnancy, don't press the thigh into the belly.
Muscles in this pose
Working (contracting): Quadriceps (left), Tibialis anterior (left), Iliopsoas
Stretching: Hamstrings (left), Gastrocnemius (left), Gluteus maximus, Erector spinae, Multifidus, Quadratus lumborum, Latissimus dorsi, Rhomboid major
Stabilizing: Adductors (right)
Why these muscles work or stretch
- Quadriceps · Working (contracting): Firms the front thigh so the hamstrings release and the knee stays straight
- Tibialis anterior · Working (contracting): Flexes the foot, toes pointing up
- Iliopsoas · Working (contracting): Draws the trunk forward from the hip joints
- Hamstrings · Stretching: The main stretch, at the back of the straight leg
- Gluteus maximus · Stretching: Stretched by deep hip flexion, most on the bent-knee side
- Erector spinae · Stretching: Lengthened as the back folds forward
- Latissimus dorsi · Stretching: Stretched as the arms reach forward
- Adductors · Stabilizing: Hugs the right thigh to the trunk so the knee doesn't fall out
Practice cues
- Bent-leg foot flat on the floor, knee pointing up, opening just enough for the trunk to pass inside the thigh
- Fold from the hip joints, right ribs hugging the inner right thigh, back long
- Straight leg firm, heel reaching away, both sitting bones even on the floor
Benefits
- Stretches the hamstrings and calf of the straight leg
- Stretches the glutes and back muscles
- The bent thigh hugging the trunk teaches folding from the hips with a long back
Cautions / contraindications
- Go gently with low-back pain or a disc herniation; fold partway, back long
- Use caution with a hamstring injury; soften the straight knee
- In pregnancy, don't press the thigh into the belly
Easier variations
- Loop a strap around the straight-leg foot, or hold the shin
- Sit on a folded blanket if the lower back rounds
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Seated Forward Bend Paschimottanasana
- Head-to-Knee Forward Bend Janu Sirsasana
- Tortoise Pose Kurmasana
- Standing Forward Fold Uttanasana
- Wide-Legged Forward Bend Prasarita Padottanasana
- Wide-Angle Seated Forward Bend Upavistha Konasana
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)