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.