Learn how to do Maricyasana D, from the Ashtanga Yoga Primary Series. Watch on for step by step instructions of how to do this posture.

This is the seventeenth pose of the Ashtanga Yoga Primary series, and the twelfth seated posture in that series. All four Marīcyāsana poses (A, B, C, D) build upon each other to prepare you for the ones to come. Marīcyāsana D is similar to B, but the primary difference between the two being that in B, you are binding your right arm around your right leg, with your left leg in half lotus, and folding forward. Whereas in Marīcyāsana D, you are now binding your left arm around your bent right leg, with your left leg in half lotus, and rotating or twisting.

Contraindications:
The full expression of this posture is NOT recommended if you are pregnant. Instead, try twisting 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.

This is a wonderful posture but can be a bit of 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 folding. Let’s take a step by step look at how to do Marīcyāsana D.

⏱️⏱️VIDEO CHAPTERS⏱️⏱️
00:00 Introduction
00:25 Marichyasana D - Prep Option
00:57 Marichyasana D - Modification #1 - right side
02:17 Marichyasana D - Modification #1 - left side
03:16 Marichyasana D - Modification #2 - right side
03:40 Marichyasana D - Modification #3 - right side
04:15 Marichyasana D - Modification #2 - left side
04:27 Marichyasana D - Modification #3 - left side
05:32 Marichyasana D - Full Expression - right side
07:39 Marichyasana D - Full Expression - left side
09:32 Marichyasana D - Discussion
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Explore the other Marichyasana Posture:
Marichyasana A: [ Ссылка ]
Marichyasana B: [ Ссылка ]
Marichyasana C: [ Ссылка ]

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To learn more about each of the postures that make up the Ashtanga yoga primary series, be sure to check out the tutorial videos on the channel, which break down each posture of the Ashtanga Yoga Primary series.

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