Marichyasana A, modeled with a block and a bind.

This pose has a peculiar demand: *major* ankle dorsiflexion. A requisite for this posture is strength and flexibility in the ankle such that the knee can go forward and beyond the toes so as to get the center of mass towards and beyond the center of the foundation.

This can be a struggle for some, as these deeper ankle positions were not commonly taught in yoga rooms for many years, nor was deep squatting common in gym settings.

Thankfully, that has very much changed in the last 5 years.

Finding a position that allows for controlled articulation in the ankle is key for improving controlled articulation in other places... but finding a manageable setup pays dividends that are not so easy to see here.

Forward folding and pressure onto the forehead region is associated with the relaxation response and a great way to bring a feeling of safety into your mind-body organism. Utilizing the parasympathetic nervous system (think: rest & digest), this posture is a great way to support both anatomical and physiological changes that benefit the practitioner. Don’t let this poses stress you out, in other words. Adjust the setup for maximum personal benefit.