How to Marichyasana D

One of the more difficult postures to come into in Ashtanga yoga’s Primary Series is the tricky twist Marichyasana D. I would say most students struggle with this in the beginning and it can take some time for the hips, back and shoulders to open. I’ll break down how to enter this asana in this post.

As with all of the postures in the Ashtanga yoga system, the postures prior to this prepare you for what is coming next. Marichyasana B and C need to be integrated so you are able to safely attempt D.

What is often overlooked by students is the importance of practicing the standing twists fully. What I mean by that is working deeply so that Parivrtta Trikonasana and Parivrtta Parsvakonasana are opening the upper back fully which will aid in the twisiting of Marichyasana D.

As an addition, you can also add a variation of Parivrtta Parsvakonasana to help open the back of the shoulder which I often give to students to help with Pasasana.

All of these twists and internal rotations of the shoulder should prepare you nicely for Mari D. What mostly restricts students aside from this is the necessary hip mobility.

The best hip opener for this is Agnistambhasana.

Here is an artice I wrote previously on opening the hips for half lotus:

Opening The Hips

Let’s look at the technique

The main focus here is to be able to keep your weight forward. Often students will struggle and fall backwards. What you need is a wide base, so take the standing leg out to the side as shown below. Now use you hand to push your knee across your midline.

The right knee here come across and I am using my right hand to grip and pull myself forward. The knee coming across my body like this and with the action of me pulling myself forward keeps balance and gives me the time and space to wrap my leg arm around and catch my left shin / calf. From here I reach around and bind. All of these actions enable me to keep my balance and stay forward.

If you are struggling to bind the hands, use a yoga strap as a means to climb up and work towards binding.

For a full breakdown of Marichyasana D here to The Asana Guide:

Marichyasana D

If you are really struggling with this I recommend using a variation of Ardha Matsyendrasana which offers a nice alternative without the pressure on the knee in half lotus.

What I will also say is take your time with Marichyasana D. It’s a complex asana and the body takes time to integrate this for most students. If you feel too much pressure on your inner knee or low back, back off and use modifications. It’s not worth hurting your knee to practice a posture.

Also with regards to the breath, you want to be able to breath into your back. Think of expanding the back of your ribs to be able to breath in deep twists.

For guided classes on Primary Series with modifications and breakdowns on each posture, head to my Online Studio to start practicing with me.

Online Studio

Let’s look at the technique

How to Mayurasana