mah-ree-chee-AHS-ah-nah D
The most challenging of the Marichyasana series, combining a half lotus, a bent knee, a deep spinal twist, and a bind. It's a powerful detoxifier that builds extreme flexibility, strength, and focus.
Enter half lotus with one leg, bend the other knee in front.
Twist towards the bent knee, reaching around to bind the lotus foot.
Gaze over your back shoulder, keeping the spine long.
Ensure the knee of the lotus leg is free from pain; if any discomfort, release the lotus.
Bent foot flat on the floor, heel close to the sitting bone.
Inhale to lengthen the spine, exhale to initiate the twist from the lower abdomen.
Use the bent knee as leverage, bringing the elbow outside the knee.
Shoulders remain broad; avoid collapsing into the bind.
Intensely opens the hip of the lotus leg and stretches the hamstrings.
Provides a deep spinal twist, massaging abdominal organs and improving digestion.
Challenges shoulder flexibility for the bind and strengthens core muscles.
Cultivates profound focus, determination, and mental resilience.
Promotes detoxification and energy flow.
Sit on a folded blanket to elevate the hips, which can help facilitate the lotus and maintain a long spine for the twist.
Use a strap to bridge the gap between your hands if you cannot comfortably achieve the bind behind your back.
Stand behind the student. Gently guide the binding arm further around, encouraging the shoulder to open and the hands to clasp.
Avoid forcing the bind; ensure there's no pain in the shoulder or wrist.
Place one hand on the sacrum for grounding and the other on the upper back, encouraging a deeper spinal rotation and length on the exhale.
Ensure the student is not compressing their lower back; encourage length before depth.
Twist as far as you can.
Invite a progressive spiral rotation from the lumbar spine upward, allowing the twist to unfold with each breath.