Marichyasana B

The Marichyasana series is named for the sage Marichi, but the postures themselves are documented in twentieth-century Mysore sources, not in the classical texts.

• Stretches the hips, shoulders, and ankles in a bound, half-lotus twist
• Compresses the abdomen, which practitioners describe as a stimulating action for digestion
• Builds balance and concentration through the bind and lift
• Opens the chest and shoulders through the reaching bind
• Encourages steady, controlled breathing under physical compression

1. From sitting, place the left foot into half lotus at the right hip crease — only if the hip allows it freely.
2. Bend the right knee, planting the right foot flat near the sitting bone.
3. Reach the right arm forward, inside the right thigh, and wrap it around the shin.
4. Take the left arm behind the back and clasp the hands, or hold a strap.
5. Fold forward with a long spine, chin towards the floor.
6. Hold five breaths and change sides.

• Forcing the half-lotus foot into the hip crease before the hip is open, straining the knee. Fix: use a folded blanket under the sitting bone or skip the lotus fold until the hip opens naturally.
• Collapsing the spine to reach the bind. Fix: lengthen the spine first, bind only as far as is available, and use a strap between the hands if needed.
• Lifting off the floor with locked breath. Fix: keep the breath even and slow; only lift if the bind and base are stable.
• Letting the extended leg roll outward. Fix: press the extended heel forward and keep the kneecap pointing to the ceiling.

Easier: Practice without the lotus fold, simply hugging the bent knee for a modified twist-free version, or use a strap to bridge the hands behind the back.

Easier: Sit on a folded blanket to reduce strain on the hip and knee.

Harder: Lift the body off the floor while balancing on the bound leg and extended leg (the 'floating' variation).

Harder: Move toward Marichyasana C or D, which add a spinal twist to the bind.

Marichyasana B combines a half-lotus hip opener with a forward-reaching bind, creating compression through the abdomen that many teachers associate with stoking digestive fire (agni) and awakening energy at the manipura (navel) center. The bind naturally lengthens the exhale, encouraging a settling, inward quality of breath.

Because balance is required once the bind is set, the pose is often used to train one-pointed attention (ekagrata), with the steady dristi and quiet breath serving as anchors while the body works through a demanding shape.

The demand is a half lotus plus a bind, which means a knee in deep external rotation while the shoulder internally rotates behind the back. Half lotus should come from the hip; if it comes from the knee instead, the posture should be left alone. Binding with a strap between the hands is the standard way to work towards it without loading the shoulder joint.