Asana · Learn with a teacher

Marichyasana D

Marichi's pose D

Pose of the sage Marichi, fourth variation. The twist of Marichyasana C with the other leg in half lotus.

Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.

Meaning: Marichi = a sage, one of the sons of Brahma; asana = seat or posture
Family: Seated twist
Level: Advanced
Gaze: To the side, over the back shoulder

Take care

Half lotus combined with a twist puts real load on the knee. Learn this with a teacher.

Learn this with a teacher

This page is for reading. The practice itself should be learned in person from someone who teaches it, so there are no practice controls here.

Find a teacher

How it is done

1
Breathe in
Draw the left foot into half lotus, then bend the right knee with the foot flat.
2
Breathe out
Turn to the right, wrap the left arm round the right knee and bind. Stay for five breaths, then change sides.

Holding it

Five breaths on each side.

Making it easier

Keep the lower leg folded in front, not in half lotus, and leave out the bind.

What the tradition says it does

Rotates the spine
Opens the hips

As our source describes it. This is not a medical claim.

Variations

Marichyasana A
Marichi's pose A
Pose of the sage Marichi, first variation. One knee up, the arm wrapped round it, folding forward.
Forward bend · IntermediateOn your own

To prepare

Padmasana
Lotus pose
Lotus pose. The classical seat for breath practice and meditation, each foot resting on the opposite thigh.
Finishing · AdvancedLearn with a teacher

Sources and tradition

YOG Union App Content Map, 2 November 2026, p. 4
Ashtanga Primary Series as commonly taught in the Mysore style; sequence order and counts await subject review

Awaiting subject review · revision 1 · updated 5 November 2026