Marichi’s Pose D

Marichi's Pose D

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.


  • 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.


  • 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

Marichi’s Pose D Details
Sanskrit Name: Marichi's Pose D
Pronunciation: mar-EECH-YAH-sah-nah D
Pose Level: Advanced
Drishti: Right Parsva
Pose Type: Binds, Hip Openers, Seated Poses, Twists

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