Marichi's Pose D

Marichyasana D

Marichi's Pose D combines a half-Lotus with the deep bound twist of the C variation. The half-Lotus adds an intense hip opening beneath a full spinal rotation and shoulder bind. It is one of the most demanding twists of the Primary Series.

Alignment cues

• Set one foot in half-Lotus, bend the other knee upright
• Hook the opposite elbow outside the upright knee
• Revolve and bind the hands behind the back

Benefits

• Combines a deep hip opener with spinal rotation
• Stimulates digestion
• Builds significant hip and shoulder mobility

Modifications

• Skip the bind and focus on the leg and hip setup first
• Use a strap between the hands