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Marichyasana I: Strength and Stretch

Intermediate I

This is the first of a series of two classes that lead you into a seated arm bind pose called marichyasana I (A), or pose dedicated to the sage marichi A. This class focuses on strengthening and stretching the key muscle groups that will prevent you from achieving the full pose if they are tight, such as the legs, back, hips and shoulders. The kind of rotation you need in the shoulder joint takes time to establish, so David devotes this class to beginning that release, so you are ready for the second class: Marichyasana II: Full Pose.

Equipment:
  • Block
  • Bolster
Style:

Comments

Existing Comments

wondergiada
wondergiada
January 30, 2022
Comment:

Namaste David! your guidance is so great! feeling very grateful! Thanks!
g

kat_kl
kat_kl
January 27, 2022
Comment:

What a fantastic class! I feel like I have stretched and nourished every single muscle in my body! You are an amazing teacher David! Thank you!

kat_kl
kat_kl
January 27, 2022
Comment:

What a fantastic class! I feel like I have stretched and nourished every single muscle in my body! You are an amazing teacher David! Thank you!

kat_kl
kat_kl
January 27, 2022
Comment:

What a fantastic class! I feel like I have attached and nourished every single muscle in my body! You are an amazing teacher David! Thank you!

GAIASOURCED
GAIASOURCED
January 4, 2022
Comment:

Thank you David. I am getting back into yoga during my stress leave. This class was gentle but still builds strength while making me feel stable and safe :)

Judee Doyle
Judee Doyle
February 17, 2021
Comment:

Thank you so much for this class. I have been healing from a groin pull and this is my first class back. Going to do it again and again. Cheers, Judee

erica breau
erica breau
February 1, 2021
Comment:

That was so subtly hard. I never do long classes but for some reason, I couldn't stop. Now, I fee l great. Thanks David!

Dawn Bowles
Dawn Bowles
January 31, 2021
Comment:

Thank you. I so appreciate dywm! I will subscribe, though your free classes arepretty great. Want to support you. Cheers,

Neita
Neita
January 28, 2021
Comment:

Thank you! Wonderfully delicious. My entire body feels great.

Re previous comments: maybe the volume issue has been corrected; I did not notice any issues with the audio level.

allibar
allibar
December 3, 2020
Comment:

what a great total body stretch - hard but manageable. looking forward to this Challenge.

Hayley81
Hayley81
November 18, 2020
Comment:

Great class to come back to after a hetic summer of shift work. Really needed those deep stretches to start softening the muscles again. Thanks David for your clear instruction and great pace.

Elle W
Elle W
November 9, 2020
Comment:

I found this site during the UK's first (!) lockdown, and love it so much I bought a subscription! Uk is now in its 2nd lockdown and, as usual for me now, I am turning to DYWM. This session was excellent. Deep stretches of hips, back, sides, shoulders - you are such a good teacher David, as you explain things at the right time , and in simple , clear terms. I feel very safe with you and your team. I have an old skiing injury affecting my left hip / groin and find yoga is really helping me improve my strength and flexibility in these areas. Many thanks!

oakhazel
oakhazel
October 11, 2020
Comment:

I really enjoyed this class. Really clear and complete instructions. Great stretching. I didn't have any problems with the audio.
Thank you.

Sharyl M
Sharyl M
October 6, 2020
Comment:

I did really enjoy this class. I noticed, as many others have commented that David is very hard to hear at points throughout the class.
I did start this class previously as this challenge is labeled beginner, and found that I didn't feel it was beginner at all and had to return to it after 2 other
beginner challenges. I would still suggest it is beyond beginner and perhaps should be moved to a beginner intermediate class but perhaps it's just me
and where I am today. Feel great after doing it and thank you!

SMZalokar
SMZalokar
September 26, 2020
Comment:

What a soft, deep opening of the shoulders and hips!

Arda
Arda
September 21, 2020
Comment:

I really enjoyed this class. Great for strength of shoulders. I appreciate specially all the clues that David is giving, to ensure each limb and muscle is taking the correct position. My lower back has always been a weak point , yet I can do this class without any discomfort.

Simasmd
Simasmd
August 30, 2020
Comment:

I really like this class and have taken it before. Tonight I had a lot of trouble with the audio. Even with my volume up to 100%, David's voice kept fading out and I could barely hear/not hear about a quarter of what he said in the class. Tested my computer with other videos and I think there's a problem with the DYWM site/video.

judegreb
judegreb
August 24, 2020
Comment:

Loved this class and will repeat it before moving forward for added strength.

Evan S
Evan S
June 13, 2020
Comment:

Did this class for the first time yesterday and love it! Great for runners releasing tight shoulders, hips, legs, and lower back - wow! Excited to try Marichyasana II tomorrow after a run today. Thanks, David for a super class!

MaramMazen
MaramMazen
May 25, 2020
Comment:

Thank you, David, for this beautiful class and the clear and simple guidance. I was previously doing more sporty yoga routines and rushing through the poses, but I was looking now for more meditative ones, and I'm so so glad that I found this website as it has both, and meditation sessions too. The beginner videos are a lovely chance to really get the basics of the poses, very gently, while not feeling like beginner sessions at all... It's exactly what I was hoping to find somewhere... All the best wishes to you and the other teachers :)

MJCSnoek
MJCSnoek
April 20, 2020
Comment:

From the Netherlands I want to thank you David for this excellent yoga class for beginners. I'm 67 years old and working as an artist. Being flexible and healthy is a must for persones of my age. I'm very gratefull for this opportunity to practice at home with you as an excellent teacher.

Mrs. K
Mrs. K
April 15, 2020
Comment:

I came back tonight after an 4 week absence. Yoga just makes me feel better, great class. Love this website.

Gilly Vanilly
Gilly Vanilly
January 8, 2020
Comment:

Awesome class and great guidence, thank you David. I felt so loose and flexible afterwards. Only one small annoyance was the low volume at certain points made following a little difficult. I always have volume full on but at times in this class it was hard to hear you. Other thank that, totally fab!

dove411@icloud.com
dove411@icloud.com
October 16, 2019
Comment:

David,
Once again a big thank you for this great practice! I was able to really stretch my shoulders together in a way I hadn’t done in a while! The whole class was excellent and your pace and nuances made all the difference in making this such a mind body connection! Namaste Amigo! Luz

Abha
Abha
October 2, 2019
Comment:

Absolutely awesome session! Can’t believe how small adjustments and muscle movements can alter the state of our bodies. You are so intuitive and clear in your instructions David. So glad I found you and this website!

sng4ever
sng4ever
September 23, 2019
Comment:

Such a wonderful, soft practice for the lower back and shoulders. This wil make you feel calmer and softer at the end. Will do this one again and plan to have my husband do this practice. Thank you, David!!!!

David Procyshyn
David Procyshyn
September 19, 2019
Comment:

Thank you for the comments everyone! I really appreciate you taking the time to share.

dkondelik
dkondelik
September 2, 2019
Comment:

First time taking this particular class. David, you never cease to amaze me. Your gentle persuasion guides me to places I didn't think I could go. I will be 70 later this year and I realize that your yoga classes are absolutely essential for me. I see so many of my older family members who have not continued to stretch and strengthen and how it is sadly leading to pain and dysfunction. Whenever I complete one of your classes I realize how much I need to continue my practice. Everything seems brighter and more positive. I have taken yoga classes from various places in the past but never have I received the full benefit that your classes provide. It is a total mind, body, spirit experience like no other. Thank you from the bottom of my heart.

philmans
philmans
August 28, 2019
Comment:

I love other of David's classes but this one frustrated me. I couldn't hear many of the prompts and would need to come out of the poses to follow. It was also a little too mellow for me. I like a little more yang or I will take a yin class. Still, love the site. Thanks!

Corinna beuchet
Corinna beuchet
April 21, 2019
Comment:

also thought I would do 1/2 of it...but continued as Davis pace is so comfortable , he intensely but slowly gets into the yoga postures .
He is total clarity and I like how he will hold the posture . So endurance is present too.

Sharyl M
Sharyl M
February 28, 2019
Comment:

I was unmotivated recently and knew I had to let this cold dark weather fade away and take better care.
So happy I made myself do this today. Perfect.
As my husband says, do it and you'll never be sorry afterwards! So true :)

Decorbeck
Decorbeck
January 30, 2019
Comment:

Great class thank you ! Felt really tired at the start and wasn’t looking forward to a longer class but time just flew by and I feel energised again

Mamanp
Mamanp
January 30, 2019
Comment:

Oh, yeah. Spot on! I really enjoy David’s compulsiveness with the details. It makes a huge difference to be reminded everytime “tuck your tail bone in”.

RebecaAndrade
RebecaAndrade
January 29, 2019
Comment:

David's classes continue to inspire me! He takes us through a series of gentle movements that actually require one to use a lot of strength (or as much strength as we can). I originally skipped this class because I thought is was an hour of marichyasana 1. This class has a wonderful full warm up that leads to the pose!

Amazon2010
Amazon2010
January 28, 2019
Comment:

not sure about this practice..I am a little confused...when he says inhale and exhale seems off from my moves. oh well, always tomorrow.

Reineira
Reineira
January 22, 2019
Comment:

It was a fantastic class; the best way to go back to the mat. Thank you!

Guruji
Guruji
January 19, 2019
Comment:

Incredible class! So many tight places felt and stretched. Maybe in time they will loosen. Thank you David.

Guruji
Guruji
January 19, 2019
Comment:

Incredible class! So many tight places felt and stretched. Maybe in time they will loosen. Thank you David.

gmichaelw
gmichaelw
January 18, 2019
Comment:

Most challenging yet. My body is slowly, reluctantly, starting to open up and it feels great.