Marīcyāsana D, also spelled, Marichyasana D (mar-ee-chee-AHS-anna), translates to the Pose Dedicated to the Sage Maricihi. It is the third of four Marichyasana poses from the Ashtanga Yoga Primary Series.
Marichi means, “Ray of Light,” which is one of the aspects of the sun. This is also the name of a sage, Sage Marichi, who was one of the Seven Rishis of the Vedas.
Essence of Marichyasana D
This is the seventeenth pose of the Ashtanga Yoga Primary series, and the twelventh seated posture in that series. All four Marichyasana poses (A, B, C, D) build upon each other to prepare you for the ones to come. Marichyasana D is similar to B in that both legs are the same. The primary difference between the two being that in B, you are binding your right arm around your right leg and folding forward. Whereas in Marichyasana D, you are now binding your left arm around your bent right leg and rotating or twisting.
I have also written a step-by-step guide for all four of the Marīcyāsana poses of the Ashtanga Primary Series (Marichyasana A, Marichyasana B and Marichyasana C ). Check those out for a deep dive into the intricacies of each posture.
Marichyasana D tends to be a challenging posture, no matter how flexible you are. However, if you have long limbs, you’ll find this posture much easier to access than if perhaps your limbs are shorter as longer limbs make the bind easier. Even if you can bind rather easily, many students find it challenging to sit up straight and breathe freely in this twist. If the full expression of Marichyasana D is a challenge, be sure to check out the modifications for this pose below.
Benefits:
Marichyasana D helps rotate the spine, creating length and flexibility through the torso. In turn, this helps maintain general health of the nervous system and suppleness of the spine. Additionally this posture massages the organs and lower abdomen, which may help with digestion and constipation. This yoga pose also improves overall posture and breathing.
Marichyasana D is the most difficult yoga posture up to this point in the primary series practice and truly a defining moment for ashtangi’s working to advance their practice. For if you have achieved a certain level of openness in your hips from the Janu Sirsasana’s and been working on half lotus with Ardha Baddha Padma Pascimottanasana and Marichyasana B, you will hopefully find the half lotus of D with the rotation of the spine to be a challenge, but one you can handle.
Contraindications:
The full expression of this posture is NOT recommended if you are pregnant. Some women will find they can easily still do the half-lotus, while other expectant mothers might want to simply put the foot of the half lotus leg on the ground under the bent knee.
Either way you choose to do the half-lotus leg, I do encourage you to twist your body away from the bent knee. Hug your right knee with your right hand and begin rotating to the left (you will be facing away from your bent leg). However, if this variation is uncomfortable during pregnancy, omit it altogether for now.
Marichyasana D is a wonderful posture but can be quite a challenge if you have tightness in your back, hips or shoulders. There is a lot to think about in the posture, oppositions of force, stretching, engaging, reaching and rotating while breathing and engaging your bandhas. Let’s take a step by step look at how to do Marichyasana D.
Tap here to watch a step-by-step tutorial video on 3 modifications/variations and the full expression of Marichyasana D.
Step-by-Step Instructions for the Full Expression of Marichyasana D: Right Side
- From Dandasana, or Staff Pose, bring your left leg into half-lotus posture.
- Then, bend your right leg up, getting your right foot as close to your right glute as possible.
- Ground down through both sits bones and work to lift up and lengthen your spine.
- Feel free to place your right hand or fingers to the floor behind you for balance and support while you work to bind in the pose.
- Inhale as you lift your left arm. Exhale as you rotate your upper back to the right.
- Bring your left arm over and across your right leg. Press your upper left arm into your outer right knee.
- Bend your left elbow and wrap your left arm all the way around your bent right knee.
- From there, shift your weight out of your right hand and into your hips, while bringing your right arm behind you to meet your left hand/fingers.
- Bind your fingers or wrist.
- Take 5 deep breaths in this posture.
- Look over your right shoulder, Parsva Drishti (Side Gaze)
- Remember to engage Mula Bandha (root/pelvic lock) with each inhale, and Uddiyana Bandha (naval lock) with each exhale.
- With each inhale, lengthen your spine as your ground your sits bones into the floor.
- With each exhale, try to rotate a little further to the right while actively engaging your straight left leg (flex your foot and press the whole leg forward in space).
- After your fifth breath, inhale and look forward. Exhale and release your arms and the left half-lotus leg, straighten both legs and release the posture.
- Take your Vinyasa
- Repeat on your left side.
While the step by step instructions are for getting into the full expression of Marichyasana D, there are several wonderful variations or modifications you can take to start where you are and safely work towards the full expression of the posture.
Tap above or click here to watch a step-by-step tutorial video on 2 modifications and the full expression of Marichyasana D.
Marichyasana D Modifications:
Modification/Variation 1:
Starting from Dandasana (Staff Posture), bring your left leg into half-lotus posture. Then, bend your right leg up, bring your right foot as close to your glute as you can. Lift up out of your sits bones (your right glute may lift off the floor, that’s ok). Wrap your right arm around your bent left knee and bring your left arm forward to bind with your right in front of you.
Sit tall and scoop out of your lower back to lift your torso up and forward. Sit tall for five deep breaths, being sure to engage mula bandha with each inhale and uddiyana bandha with each exhale. While taking the posture, squeeze your inner left thigh (half-lotus leg) to draw the knee forward and downward, ensuring it doesn’t float out to the side. After your fifth breath, inhale to look lengthen on last time. Exhale to release the posture. Take your vinyasa. Repeat on the left side.
Modification/Variation 2:
Starting from Dandasana (Staff Posture), bring your left leg into half-lotus posture. Then, bend your right leg up, bring your right foot as close to your glute as you can. Lift up out of your sits bones (your right glute may lift off the floor, that’s ok). Wrap your left arm AROUND your bent right knee and press the knee towards your chest. Bring your right hand (or finger tips) to the floor behind you to assist you with balance and spinal rotation.
Press down through your right hand, ground into your right hip and foot. Engage your left hamstring (squeeze your inner left thigh) and flex your left foot slightly to keep it active. Take five deep breaths here. With each inhale, lift your torso up as you press your right hand down into the floor. With each exhale, pulling your knee into your chest, lifting your chest up, rotate and look over your right shoulder. After your fifth breath, inhale to look forward. Exhale to release your arm and right leg. Take your vinyasa. Repeat on the left side.
Modification/Variation 3:
Starting from Dandasana (Staff Posture), bring your left leg into half-lotus posture. Then, bend your right leg up, bring your right foot as close to your glute as you can. Lift up out of your sits bones (your right glute may lift off the floor, that’s ok). Wrap your left arm OVER your bent right knee and press the knee towards your chest. Bring your right hand (or finger tips) to the floor behind you to assist you with balance and spinal rotation.
Press down through your right hand, ground into your right hip and foot. Engage your left hamstring (squeeze your inner left thigh) and flex your left foot slightly to keep it active. Take five deep breaths here. With each inhale, lift your torso up as you press your right hand down into the floor. With each exhale, pulling your knee into your chest, lifting your chest up, rotate and look over your right shoulder. After your fifth breath, inhale to look forward. Exhale to release your arm and right leg. Take your vinyasa. Repeat on the left side.
Common Mistakes
It is important that you practice this and every posture mindfully so you get the most out of the posture and ensure you do not hurt yourself.
- Don’t allow your shoulders to round forward. It’s important to maintain integrity in your spine.
- Don’t allow your bent knee to fall or roll to one side and work to keep your torso extended upward in this spinal rotation.
- If you are not able to bind your arms around your bent leg, do not force yourself into the posture. Start with one of the variations instead and slowly and safely work your way into the full expression of this yoga pose.
- It if more important to maintain length in your spine than to rotate more. If you cannot yet bind, just bring your arm across the bent knee and hug your knee with your arm.
- Don’t round your lower back in this posture. Work to lift up and out of your sits bones and work to bring your weight forward over your straight leg.
No matter what variation of the pose you choose, move slowly through the posture, acknowledge your limits, and respect your bodies limitations.
Preparatory Postures:
Parivr̥tta Trikoṇāsana – https://youtu.be/hfxUTiIz7vQ
Parivr̥tta Pārśva Koṇāsana – https://youtu.be/I6EnkExh_-o
Marichyasana B – https://youtu.be/T470eQ3sVs8
Marichyasana C – https://youtu.be/2zf3-RPPCxY
Why I love this Pose:
Marichyasana D is the second seated rotation in the Primary Series and such a delicious stretch for your back. I love how good it feels to be able to ground my body down into the floor, while at the same time be able to lift up out of your lower back and rotate. This posture really helps the us gain a deeper understanding of the use of oppositions in yoga practice to more safely and effectively practice these postures.
Tap here to watch a step-by-step tutorial video on 3 modifications and the full expression of Marichyasana D.
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I am a level II authorized Ashtanga Yoga teacher and I am passionate about sharing these teachings with all who wish to learn.
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