Vinyala

Pose sheet

Sage Marichi's Pose IV

Marīcyāsana IVमरीच्यासन

Sit in half lotus, twist toward the raised knee, and clasp your hands behind you.

Open this pose in the 3D body

Steps

Support

Left thigh and sole of the right foot.

Enter

  1. Sit in Staff Pose with both legs extended.
  2. Place your left foot on your right thigh, in half lotus.
  3. Bend your right knee; bring the heel near your perineum.
  4. Exhale; twist right, bringing your left armpit toward your right knee.
  5. Wrap your left arm around your right knee; clasp hands behind.

Hold

  1. Ground your left thigh and the entire right sole.
  2. Keep your right shin vertical and your chest lifted.
  3. Maintain your spinal curves as you twist.
  4. Let your neck follow the rotation of your trunk.

Exit

  1. Release your hands and slowly return to center.
  2. Release half lotus and straighten both legs.
  3. Repeat on the other side, switching legs and arms.
Breathing
Exhale while twisting and binding; breathe throughout the hold.
Gaze
Over your right shoulder; reverse when switching sides.
Duration
30 seconds per side.

Adapt

Adaptations

  • StrapJoin your hands behind you using a strap.
  • Without the bindHold your right knee with your left hand; ground your right behind.
  • Without half lotusStraighten your left leg and practice Marīcyāsana III.

Variations

  • Variation D: clasp a wrist behind you, keeping half lotus.
  • Marīcyāsana II/B: half lotus and a forward fold, with bound arms.

Signals of effort

  • Deep trunk rotation.
  • Marked flexion of both knees.
  • External rotation of the hip in half lotus.
  • Arms bound behind your back.