Marichi’s Pose D - Marichyasana D
Contents
Marichi’s Pose D, or Marichyasana D(mar-ee-chee-AHS-anna) is the last of the marichyasana variations in Ashtanga yoga’s primary series. It’s very similar to Marichi’s Pose C but even more challenging as the bottom leg is folded into half lotus.
This is considered to be one of the more difficult twisting postures and will require hip, knee, shoulder, and back flexibility. Try to keep the chest open and the breaths long, don’t sacrifice the breath for the posture.
Pose Detail
- Difficulty: Advanced
- Body Position: Seated Yoga Poses, Twist Yoga Poses
- By Type: Strengthening Yoga Poses
Step-by-Step Instructions
Step 1
To start, sit on the floor with your legs straight in front of you.
Step 2
Bend your right leg at the knee and place the right foot on the root of the left thigh. Your right heel should be pressed against the navel and the toes should be pointed out. Your right leg is now in half padmasana.
Step 3
Bend your left leg at the knee, keeping the sole of the left foot and the heel flat on the floor. Keep your shin perpendicular to the floor so that your left thigh and calf touch each other and your left heel touches the perineum.
Step 4
Exhaling, twist your spine about 90 degrees to the left, so that the right armpit touches the outer part of your left thigh.
Step 5
Place your right shoulder ahead of the left knee and extend your right arm forward, stretching the area behind the floating ribs, twisting the spine even more to the left. Take a breath
Step 6
Exhale, circle your right arm around the left knee, bend your right elbow and place your right hand behind the waist. Your left knee is tightly closed in the right armpit. Take a breath
Step 7
Now, while exhaling deeply, twist your left hand behind the shoulder and hold your right hand behind the back with your left hand. Stretch your chest and pull your spine up.
Step 8
Stay in this position for 30 seconds. Breathing will be faster.
Step 9
Release your hands and straighten your legs.
Step 10
Then repeat the process on the other side.
Benefits and Contraindications
Benefits
Improves circulation to the spine
Keeps the spine healthy and mobile
Stimulates and strengthens the muscles around the ribs and back
Improves posture and breathing
Stimulates the abdominal organs
Contraindications
Pregnancy
High or low blood pressure
Shoulder injuries
Modifications, Props and Tips
- This posture has many different difficult components, but there are modifications that can be used.
- Use a strap instead of binding the hands
- Keep the right/first leg next to the hip instead of bringing it into half lotus
- Instead of binding hold round the inside of the left/second leg and use the arm to help twist further into the posture.
Frequently Asked Questions
Variations
Top Preparatory Pose
- Cat Cow Pose
- Child Pose
- Hero Pose
- Extended Child Pose
Top Follow-Up Pose
- Extended Child Pose
- Extended Puppy Pose
- Half Pigeon Pose
- Bow Pose
