Marichyasana B

A seated forward fold and bind from the Marichyasana family, traditionally practised with one leg in half lotus and the other knee folded upright.

“Fold in with patience. Let the breath set the boundary.”

Marichyasana B gathers the body into a compact seated shape. It brings together hip rotation, a folded knee, a rounded forward fold and the possibility of a bind. The posture can be approached as a quiet study of containment, rather than a fixed form to complete.

The purpose is not to force the lotus leg or secure the hands. The purpose is to notice how the pelvis, spine, knees and breath respond as the body folds inward. Comfort in the joints matters more than depth.

1. 1Sit with both legs extended.
2. 2Bend one knee and explore placing the foot towards half lotus.
3. 3If half lotus is not suitable, place the foot beside the inner thigh or keep the leg extended.
4. 4Bend the other knee and place the foot on the floor close to the sitting bone.
5. 5Allow both sitting bones to feel heavy, even if they are not even.
6. 6Wrap the same-side arm around the upright shin.
7. 7Take the other arm behind the back.
8. 8Hold the hands, a wrist, clothing or a strap if available.
9. 9Lengthen gently through the spine as you breathe in.
10. 10As you breathe out, allow the torso to fold forward.
11. 11Let the head and neck soften.
12. 12Stay for a few breaths, then release slowly and change sides.

Instead of searching for the “correct” position, notice:

• •Does the lotus side knee feel quiet and unforced?
• •Can the upright foot stay grounded without gripping?
• •Is the bind shaping the breath, or is the breath still available?
• •Can the forward fold come from softening rather than pulling?
• •What changes if the hands do not bind?

Let the breath show where the posture has become too much. If breathing feels short, sharp or held, explore less lotus, less bind or less fold. A smaller shape may offer clearer awareness.

Observe the knees before looking at the bind. Notice whether the student is prioritising the hands over the breath, or the lotus shape over joint comfort. A steady, unhurried set-up often teaches more than the final fold.

Reflect after practising:

• •What did the lotus option create in the knee, hip and ankle?
• •Did the bind support the fold or increase effort?
• •Could you stay interested without reaching for the deepest version?
• •Where did the breath ask for more space?

Rather than mistakes, you may notice:

• •Pulling the foot into half lotus
• •Forcing the knee down
• •Rounding suddenly into the fold
• •Straining to catch the hands
• •Lifting the sitting bones unevenly
• •Holding the breath
• •Collapsing into the neck

• •Keep the lotus leg extended
• •Place the foot beside the inner thigh instead of half lotus
• •Sit on a folded blanket
• •Hold the shin rather than binding
• •Use a strap between the hands
• •Keep the torso more upright
• •Reduce the time in the pose

• ✓The knees feel respected.
• ✓The breath remains accessible.
• ✓The fold has a clear beginning and end.
• ✓The bind, if present, does not dominate the posture.
• ✓Release feels steady and unhurried.