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Marichyasana D

This is the 4th posture in a series dedicated to sage Marichi. This is considered to be one of the more difficult twisting postures and will require hip, knee, shoulder, and back flexibility. Try to keep the chest open and the breaths long, don’t sacrifice the breath for the posture.



  • Starting in a seated position with the legs straight out in front of you.
  • Inhale bring the right ankle up onto the left thigh in half-lotus posture. Bend the left knee bringing the sole of the foot onto the floor as close to the hips as possible.
  • Exhale Wrap the right arm around the left knee, and bring your left hand behind your back to link fingers, hands, or wrists.
  • Inhale extend and lengthen the spine, focusing on twisting the ribs round. Open the shoulders and look over your left shoulder. Imagine twisting all the way up from the base of your spine.
  • Hold the posture keeping the breaths long
  • Exhale unwind
  • Inhale repeat on the other side for the same length of time.


  • This posture has many different difficult components, but there are modifications that can be used.
  • Use a strap/belt instead of binding the hands
  • Keep the right/first leg next to the hip instead of bringing it into half lotus
  • Instead of binding hold round the inside of the left/second leg and use the arm to help twist further into the posture.


  • Opens shoulders
  • Tones and strengthens abdominals and obliques
  • Stretches and energizes the spine
  • Open the shoulders, neck, and hips
  • Increases flexibility, especially in the hips and spine
  • Improves digestion relieves constipation
  • Relieves symptoms of backache, fatigue, menstrual discomfort, and sciatica
  • Stimulates liver, heart, lungs, kidneys, and spleen


  • Herniated disc
  • Sciatica
  • Pregnancy