Marchiyasana I Posture

The word “marchiya” is derived from a Sanskrit word meaning “a ray of light” and “asana“ meaning “posture” or “seat”.

Steps To Be Followed:

  • Sit with your spine straight and legs stretched infront.
  • Keep your legs together, your knees straight and toes pointing up towards the ceiling.
  • Now bend your right knee and get your right foot closer to your hips.
  • Cross your right hand infront of your shin bone and get it behind.
  • Take your left hand from behind and hold your left wrist with your right hand.
  • Now slowly bend forward and get your forehead to your left knee.
  • Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
  • Now slowly lift your head up, release your hands , stretch your right leg and relax.
  • Repeat it on the opposite side.


  • It helps in calming the brain.
  • It helps in improving digestion.
  • It helps in stretching spine and shoulders.
  • It helps in stimulating the abdominal organs.


Asthma, Diarrhoea, Knee injuries, Frozen shoulder.

Disclaimer:- Please practice under the supervision of Yoga Teacher/ Yoga expert