Marichi’s Pose D - Marichyasana D


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

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


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



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

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Iana Varshavska
Iana Varshavska
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A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.