Marichi's Pose D
Maricyāsana D
Works on Obliques · Spinal erectors · Hip rotators
How to do it
- Sit with one leg extended and fold the other foot into half lotus, heel high against the belly.
- Bend the other knee, set the foot near the sit bone, and twist toward the bent knee.
- Wrap the arm around the knee and bind behind the back, lift through the crown and breathe; unwind and switch sides.
To come out, inhale to lengthen, then unwind slowly while releasing the bind.
Common mistakes
- Don’t crank the twist with the arm: rotate from the belly.
- Don’t force the half lotus.
- Don’t sit on one side: keep both sit bones heavy.
Benefits
- Wrings out the spine and wakes up the digestion area.
- Opens the hips and shoulders together.
- Builds patience: the twist is slow and deep.
Make it easier or different
- Easier: take Marichi’s Pose C, with the folded foot on the floor.
- Bind difficult: hold a strap or just hug the knee.
- Knee tension: sit on a blanket and keep the half lotus loose.
Take care: Go easy or skip with knee pain, a back injury or a recent abdominal surgery. Come out of the twist if you feel pinching in the spine.
What next
Not medical advice. Ease off if anything feels sharp or wrong.
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