Marichyasana D (Posture of Marichi)

Marichyasana D

Marichyasana D (Marīcyāsana) = Posture of Marichi

Dṛṣṭi: pārśvadṛṣṭi = sidewards

Start sitting with the legs out in front.

Firstly bring up your left foot and place it on the top of the right thigh. For an easier version place the foot under the thigh on the floor.

Bring the right leg up so that the knee is bent and place it in front of the right thigh or in front of the ankle of the left foot (if foot on the floor).

Hold the right shin in front.

Inhale and stretch the right arm up and then exhale as you place the hand on the floor behind you at about a hand distance away.

Inhale and raise the left arm up and then exhale place the left elbow on the outside of the right knee.

Inhale lengthen up through the spine (use the back arm/hand to lift you up rather than to lean onto it) and exhale twist round to look over your right shoulder.

Look into the far corners of the rights of the eyes.

The advanced version to this is when you take your left shoulder past your right knee and then wrap your left hand around the leg and behind your back.

Then you would strengthen through the legs as you take your right hand off the floor to hold the left hand behind.

Hold here for up to three to five breaths and then exhale as you release the pose.

Repeat on the other side.