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Marichyasana D

Pose Dedicated to Marichi, D

marichi = a sage named in the epics

Written and reviewed by The Kriya Yogi · Updated 21 September 2026

A seated bound twist with one leg in half lotus and the other knee upright.

Family
Twists
Level
advanced
Lineage
modern
Works on
hips · spine · shoulders

The yogic view

Documented in twentieth-century Mysore sources; the sage's name is classical, the posture as taught is not.

How to practise

  1. Take the left foot into half lotus only if the hip allows it easily.
  2. Bend the right knee with the right foot flat on the floor near the sitting bone.
  3. Lengthen the spine on the inhale.
  4. Exhale and turn towards the right; hook the left upper arm outside the right thigh.
  5. Wrap and clasp the hands behind the back, or hold a strap.
  6. Turn the chest, keep the neck last and softest, hold five breaths, change sides.

For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.

What research shows

This combines half lotus, a deep seated twist and a bind — three separate demands, any one of which can be the limit. The rotation should come from the thoracic spine rather than being forced from the arm; using the bind as a lever is how people strain ribs and shoulders here. Twisting away from a fixed pelvis is also why sitting on a blanket often unlocks more rotation than pulling harder does.

Questions about Marichyasana D

+ How long should you hold Marichyasana D?
Five to ten slow breaths — about thirty to sixty seconds — works well for most practitioners, and one to two minutes if you are working specifically on range. Where the posture is one-sided, practise both sides for the same length of time. Let the breath decide: if it becomes short, held or noisy, you have stayed too long or gone too deep.
+ Is Marichyasana D suitable for beginners?
No — Marichyasana D is an advanced twists posture. It asks for strength, range and control that take a long time to build, and it is much better learned with in-person guidance than from a page. Work through the preparatory postures listed below first, and treat the full shape as a long-term project rather than a goal for this month.
+ What are the modifications for Marichyasana D?
Work with the shape rather than around it: reduce the range, shorten the lever by bending the nearest joint, and raise the floor toward you. Three adjustments apply to almost any posture: raise the hips on a folded blanket or cushion in seated work, bend the knees in anything that loads the back of the legs, and use a wall, chair or block to take weight and remove the fear of falling. A supported version practised often produces more change than a deep version practised rarely.
+ Who should avoid or modify Marichyasana D?
For Marichyasana D specifically: knee injury; pregnancy; spinal injury. More generally, modify or skip it if you have an acute injury or recent surgery in the area it loads, if you are pregnant and have not been given individual guidance, or if the shape produces sharp, pinching, radiating or electric sensation. Numbness, tingling or pain travelling down a limb is a nerve signal to stop and be assessed, not to breathe through. This page is educational and is not medical advice.
+ What should you practise before and after Marichyasana D?
Prepare with Marichyasana C (Marichi's Pose C (bound twist)), Ardha Padmasana (Half Lotus Pose). Release afterwards with Paschimottanasana (Seated Forward Bend). Both lists are links on this page, and either can be shortened when time is limited — but do not skip preparation for a posture that loads a joint at end range.
+ What does Marichyasana D mean in Sanskrit?
Marichyasana D translates as pose dedicated to marichi, d — marichi = a sage named in the epics The name follows Sanskrit convention, but the posture itself is modern and is not described in the classical texts.

Prepare with

Release with

Cautions

  • knee injury
  • pregnancy
  • spinal injury

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Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.