What is Marichi’s Pose D?

Marichi's Pose D, or marichyasana D in Sanskrit, 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. The pose improves circulation to the spine and boosts digestive power.

Instructions

• Begin with the legs oustretched.
• Bend the right leg and place it in half lotus.
• Bend the left leg and place the foot flat on the floor near the left buttocks.
• Exhale and twist to the left. Wrap the right arm around and behind the left leg. Reach the left arm behind and grab hold of the wrist.
• Gaze to the left.
• Breathe while holding the pose.
• Inhale and untwist. Change sides.

Cautions

• Avoid if there is hip or knee injury

Benefits of Marichi’s Pose D

• Improves spinal flexibility
• Improves circulation to the spine
• Stretches the hips and knees
• Simulates the abdominal organs and improves digestion
• Builds core strength