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Yoga has been a profound practice that encompasses physical, mental, and spiritual dimensions. Among its various forms, Ashtanga Yoga stands out for its structured series of postures designed to bring about holistic well-being. One of the intriguing poses within the Ashtanga Primary Series is Marichyasana B, a pose that embodies strength, flexibility, and inner exploration. In this blog post, we delve into the intricacies of Marichyasana B, its benefits, step-by-step guide, and the deeper essence it brings to your yoga practice. Marichyasana B (mar-ee-chee-AHS-anna), also spelled Marīcyāsana B, translates to Pose Dedicated to the Sage Maricihi. Marichyasana B is the second of four total Marichyasana poses from the Ashtanga Yoga Primary Series. This seated twist/roatation is known for its therapeutic effects on the spine, shoulders, hips, and digestive system. It requires a harmonious blend of strength, flexibility, and concentration, making it an integral part of the series that facilitates the deepening of one's practice. This is the fifteenth posture from Ashtanga Yoga’s Primary series, and the tenth seated posture. All of the Marichyasana poses (A, B, C, D) build upon each other, which prepares the practitioner for the postures that follow. Marichyasana B is similar to Marichyasana A, but in B position, one of your legs goes into half lotus. Adding lotus to the posture intensifies the stretch and complexity of this asana. If you would like to learn more about all four of the Marichyasana poses, I have written a step-by-step guide for all four Marichyasana’s (Marichyasana A, Marichyasana C and Marichyasana D).
Click here to watch a full yoga tutorial on Marichyasana B Benefits of Marichyasana B Spinal Health: Marichyasana B offers a revitalizing twist to the spine, promoting its mobility and flexibility. It helps in maintaining the health of the intervertebral discs and the surrounding muscles. Digestive Well-being: The twisting motion massages the abdominal organs, aiding digestion and improving metabolism. This can be particularly beneficial for individuals dealing with digestive issues. Detoxification: Twists in yoga are often associated with detoxification. Marichyasana B stimulates the lymphatic system, aiding in the elimination of toxins from the body. Hip Flexibility: This pose involves a deep external rotation of the hip joint, enhancing its flexibility and relieving tension in the hips. Shoulder Mobility: Marichyasana B demands an intricate interplay of shoulder movement. As you bind your hands behind your back, the pose opens up the chest and shoulders, releasing any built-up tension. Concentration and Mindfulness: Holding the pose requires focused attention on the breath and body alignment, cultivating mindfulness and deepening the mind-body connection. Contraindications While Marichyasana B offers numerous benefits, it's essential to practice yoga with awareness of your body's limitations and any potential contraindications. Some individuals might need to modify or avoid certain poses based on their physical conditions. Here are some contraindications and considerations for practicing Marichyasana B: Recent Abdominal Surgery: If you've had abdominal surgery, especially involving the digestive organs, it's advisable to avoid deep twists like Marichyasana B until you've fully healed. Twisting could strain the healing tissues and impede recovery. Spinal Issues: Individuals with severe spinal issues, such as herniated discs or acute back pain, should approach this pose with caution. Twists can exacerbate these conditions. It's wise to consult a healthcare professional or experienced yoga teacher before attempting this pose. Shoulder or Arm Injuries: If you have shoulder, elbow, or wrist injuries, the bind in Marichyasana B might be challenging or detrimental. Modify the pose with one of the four variations offered below. Hip Problems: If you're dealing with hip injuries or inflammation, approach the hip rotation required for this pose carefully. Be cautious and avoid forcing the movement that could worsen your condition. Pregnancy: As the abdominal area is involved in the twist, pregnant individuals should approach Marichyasana B with caution. It's often recommended to avoid deep twists during pregnancy to prevent strain on the abdominal muscles and the developing fetus. High Blood Pressure: Deep twists can momentarily raise blood pressure. If you have uncontrolled high blood pressure, consult a medical professional before practicing Marichyasana B. Vertigo or Dizziness: The twisting motion might trigger dizziness or vertigo in some individuals. If you're prone to these sensations, it's better to avoid deep twists. Limited Range of Motion: If you're new to yoga or have limited flexibility, especially in the hips or shoulders, you might find Marichyasana B challenging. Work with your body's current abilities and gradually progress with consistent practice. Be sure to explore the modifications offered below. Beginner Level: If you're a beginner in yoga, it's a good idea to practice under the guidance of an experienced teacher. They can help you understand proper alignment, modifications, and progressions. Pre-existing Conditions: If you have any pre-existing medical conditions that might be affected by deep twists, it's wise to consult your healthcare provider before attempting Marichyasana B or any other yoga pose. Remember that yoga is about honoring your body's needs and limitations. If Marichyasana B isn't accessible to you due to any of these contraindications, there are always alternative poses that can offer similar benefits without the associated risks. Always prioritize safety and listen to your body during your yoga practice. If in doubt, seek guidance from a qualified yoga instructor or healthcare professional. Step-by-Step Instructions for the Full Expression of Marichyasana B with Sanskrit Vinyasa Count We will be entering this posture from downward facing dog, having just taken a vinyasa after Marichyasana A to seated position. Sapta (Vinyasa #7): From Adho Mukha Svanasana (down dog), look forward and walk or jump your feet through and have a seat on the floor with your legs extended in front of you. Inhale as you bring your left leg on your right thigh in a half lotus position. From there, bend your right knee up and plant your right foot close to your right hip. Stretch your right arm forward and wrap it around your bent right knee (ensure that your right palm is facing the right and your thumb towards the floor). Bind the arm tight enough around your right leg that your shin presses into your right armpit. We want very little space between the arm and the knee. Stretch your left arm behind your back to bind your hands together. If possible, grab your wrist. Asthau (Vinyasa #8) Exhale and begin to extend forward and downward. Keep your back as flat as possible. Take five deep breaths here. Engage your root lock, Mula Banda, with each inhale. With each exhale, engage your abdominal lock, Uddiyana Banda. Focus on lifting up and out of your sits bones to extend your body up as you breathe in. And on your exhalations, focus on engaging your back to keep the shoulders back while you work to hinge or fold from your hips. The constant activation through the posture will help you deepen your body in the pose. TIP:
Nava (Vinyasa #9) Inhale, lift your head and lengthen your spine. Keep your hands bound around your feet. Exhale there. Dasa (Vinyasa #10) Inhale, bring your hands to the floor, cross your legs and lift your body up off the ground. Ekadasa (Vinyasa #11) Exhale and jump back into Chaturanga Dandasana. Dvadasa (Vinyasa #12) Inhale into Urdhva Mukha Svanasana(Upward facing dog) Trayodasa (Vinyasa #13) Exhale into Adho Mukha Svanasana (Downward facing dog) Caturdasa (Vinyasa #14) From Adho Mukha Svanasana (down dog), look forward and walk or jump your feet through and have a seat on the floor with your legs extended in front of you. Inhale as you bring your right leg on your left thigh in a half lotus position. From there, bend your left knee up and plant your left foot close to your right hip. Stretch your left arm forward and wrap it around your bent left knee (ensure that your left palm is facing the left and your thumb towards the floor). Bind the arm tight enough around your left leg that your shin presses into your left armpit. We want very little space between the arm and the knee. Stretch your right arm behind your back to bind your hands together. If possible, grab your wrist. Pancadasa (Vinyasa #15) Exhale and begin to extend forward and downward. Keep your back as flat as possible. Take five deep breaths here. Engage your root lock, Mula Banda, with each inhale. With each exhale, engage your abdominal lock, Uddiyana Banda. Focus on lifting up and out of your sits bones to extend your body up as you breathe in. And on your exhalations, focus on engaging your back to keep the shoulders back while you work to hinge or fold from your hips. The constant activation through the posture will help you deepen your body in the pose. Sodasa (Vinyasa #16) Inhale, lift your head and lengthen your spine. Keep your hands bound around your feet. Exhale there. Saptadasa (Vinyasa #17) Inhale, bring your hands to the floor, cross your legs and lift your body up off the ground. Ashtadasa (Vinyasa #18) Exhale and jump back into Chaturanga Dandasana. Ekoonavimsatih (Vinyasa #19) Inhale into Urdhva Mukha Svanasana(Upward facing dog) Vimsatih (Vinyasa #20) Exhale into Adho Mukha Svanasana (Downward facing dog)
Marichyasana B Modifications Variation One (1) If you cannot take half-lotus posture, start with this modification. Begin in Dandasana. From here, bend your right knee up and bring your ankle on top of your right quadricep, just above your right knee. Flex your left foot. Take your hands to the floor behind you. Breathe here for five deep breaths. Try to sit up tall and extend out of your lower back. Keep chest open. Engage your bandhas as you breathe. After five deep breaths, release the pose. Take your vinyasa and repeat on your left side. Or skip your vinyasa and come right to your left side.
Variation Two (2) Start this variation in Dandasana. From there bring your left leg into half lotus position. Ensure your foot does not go past your right thigh as this will put undue pressure on the left knee. Then, gently draw your right leg up and bend your right knee. Either bring your hands to the floor behind you, or to your side. Breathe here for five deep breaths. Focus on pressing your pelvis forward while you work to ground your hips. Continue to flex your left foot slightly to ensure you do not over stretch your left ankle. After your fifth breath, gently stretch your right leg out. Release the left leg in half-lotus. Then, take a vinyasa. Or, if you are working to build up your stamina, you can opt to skip the vinyasa between sides. Repeat on your left side.
Variation Three (3) If you can comfortably do Variation #2, and you can bring your right foot close to your glute, start working with variation #3. Begin in Dandasana. From there bring your left leg into half lotus position. Ensure your foot does not go past your right thigh as this will put undue pressure on the left knee. Then, gently draw your right leg up and bend your right knee. Try to balance there in space without your hands on the floor. If you can, try to lift up out of your sits bones to balance your left glute. Squeeze your inner left thigh. This will keep your half-lotus from drifting too far to the left. Ground down into your left (half-lotus leg) and your right foot. From there begin to extend your torso forward over your half lotus leg. Place your hands on the floor. Take five deep breaths. After your fifth breath, inhale to lengthen. Exhale and begin to stretch your right leg out and release your half lotus. Take your vinyasa. Or, if you are getting fatigued, skip the Vinyasa between sides. Repeat on your left side. Variation Four (4) Modification four is extremely close to the full expression of Marichyasana B. Start in Dandasana. Bring your left leg into half lotus. Then, bend your right knee up. Stretch your right arm forward and wrap it around your bent right leg. Reach your left arm back behind your body. Bind your hands together. Try to engage your upper back muscles. This will help you open your chest and draw your hands closer to each other. Engage your thighs. Root down through your right foot. Lengthen your spine and lengthen out through your neck. Fold forward towards the floor. If you are not able to bring your forehead or chin to the floor without rounding your upper back, do not fold yet. If you keep working with this modification you will eventually be able to bind your left wrist with your right hand. Breathe here for five deep breaths. After your fifth exhale, inhale to extend your spine. Exhale and release the bind. Stretch your right leg out and release your half lotus. Take your vinyasa. Repeat on the left side. No matter what variation of the pose you choose, move slowly through the posture, acknowledge your limits, and respect your bodies limitations.
Finding the Deeper Essence Beyond the physical benefits, Marichyasana B offers an opportunity for self-discovery and growth. The pose's challenging nature encourages practitioners to confront their limitations with patience and humility. The journey towards attaining the full expression of the pose is a process that mirrors the broader journey of life – embracing challenges, adapting, and progressing at one's own pace. Practice with The Yoga Shala If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.com for details. Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more! We hope you find this video series helpful to you in creating or maintaining your yoga practice! About the Author Krista Shirley is a level II authorized Ashtanga Yoga teacher. She is deeply passionate about sharing these teachings with all who wish to learn. If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship. Check out www.theyogashala.com for more details. If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India. Check out other Yoga Tutorials on our Youtube Channel
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Yoga Pose Marichyasana A is the first of four Marīcyāsana poses from the Ashtanga Yoga Primary Series. Also spelled Marīcyāsana A (mar-ee-chee-AHS-anna), Marichyasana translates to the Pose Dedicated to the Sage Maricihi. Marichyasana A is the fourteenth pose of the Ashtanga Yoga Primary series, and the ninth seated posture in that series. All four Marichyasana poses (A, B, C, D) build upon one another to prepare the practitioner for the postures to come. Marichyasana A & B are forward bends (straight and lotus leg positions) and C & D are rotations or twists (straight leg and lotus leg positions). If you would like to learn about each of the Marichyasana postures, I have written a step-by-step guide for all four of the Marichyasana poses of the Ashtanga Primary Series (Marichyasana B, Marichyasana C and Marichyasana D).
Benefits of Marichyasana A Spinal Flexibility: Marichyasana involves a deep spinal twist, which helps to increase the flexibility of your spine. This can improve your overall posture and relieve tension in the back and shoulders. Digestive Health: The twisting action in Marichyasana stimulates the abdominal organs, including the digestive system. This can aid in digestion, alleviate constipation, and enhance the overall function of the digestive tract. Detoxification: The twisting motion in Marichyasana helps to wring out and stimulate the internal organs, promoting detoxification and improved circulation. This can assist the body in eliminating waste and toxins. Improved Lung Capacity: The chest expansion and deep breathing associated with Marichyasana can enhance lung capacity and oxygen intake. This can be especially beneficial for respiratory health. Stress Relief: Practicing Marichyasana requires concentration and mindful breathing, which can help calm the mind and reduce stress and anxiety. Increased Flexibility: The pose stretches the hamstrings, hips, and shoulders, which can contribute to greater overall flexibility and range of motion. Enhanced Energy Flow: Twisting poses like Marichyasana are believed to stimulate the flow of energy (prana) through the body's energy channels (nadis). This can help balance the body's energy and promote a sense of vitality. Improved Spinal Mobility: Marichyasana involves a rotation of the spine, which can help maintain and improve spinal mobility and prevent stiffness. Strengthened Core Muscles: The engagement of the core muscles is necessary to maintain balance and stability in Marichyasana. Regular practice can help strengthen and tone the core muscles. Mind-Body Connection: Marichyasana requires focus and concentration as you align your body and maintain the pose. This can help cultivate a stronger mind-body connection and improve overall awareness. Therapeutic Benefits: Marichyasana ariations can offer specific therapeutic benefits, such as relieving menstrual discomfort, reducing lower back pain, and aiding in digestion. Remember that yoga poses should be practiced mindfully and with proper alignment. It's a good idea to learn and practice Marichyasana under the guidance of a qualified yoga instructor, especially if you're new to yoga or have any pre-existing health conditions. As with any physical practice, it's important to listen to your body and not force yourself into a position that feels uncomfortable or painful.
Contraindications While Marichyasana can offer numerous benefits, it's important to be aware of potential contraindications, especially if you have certain health conditions or limitations. Here are some contraindications and precautions to consider before practicing Marichyasana or its variations: Spinal Issues: Individuals with severe spinal injuries, herniated discs, or other serious spinal conditions should approach Marichyasana with caution or avoid it altogether. Twisting poses like Marichyasana can put strain on the spine and exacerbate existing issues. Pregnancy: Deep twisting poses, including Marichyasana, are generally not recommended during pregnancy, particularly in the second and third trimesters. Twisting can compress the abdomen and potentially affect the growing fetus. High Blood Pressure: Twisting poses can temporarily raise blood pressure. If you have uncontrolled high blood pressure or hypertension, it's best to avoid deep twists like Marichyasana, as they could potentially increase your blood pressure further. Recent Abdominal Surgery: If you've had recent abdominal surgery, particularly involving the digestive organs, it's advisable to avoid deep twisting poses until you've fully recovered and received clearance from your healthcare provider. Hip or Knee Injuries: If you have acute hip or knee injuries, Marichyasana may put strain on these areas and worsen the injuries. Consult with a medical professional or experienced yoga instructor to determine whether modifications are appropriate. Ankle or Foot Issues: If you have ankle or foot injuries or limitations, be cautious with Marichyasana variations that involve bending and placing weight on the legs. Inflammatory Bowel Conditions: If you have conditions like Crohn's disease or ulcerative colitis, deep twisting poses could potentially aggravate symptoms. Consult your healthcare provider before attempting these poses. Vertigo or Dizziness: The twisting motion in Marichyasana may cause dizziness or vertigo in some individuals. If you are prone to these sensations, practice the pose with extra care or consider avoiding it. Elderly Individuals: Older adults with limited flexibility or mobility should practice Marichyasana with modifications or under the guidance of a skilled yoga instructor, as deep twists can strain muscles and joints. Remember that each person's body is unique, and what might be suitable for one individual might not be appropriate for another. It's always wise to consult with a qualified healthcare provider or an experienced yoga instructor before attempting any yoga pose, especially if you have underlying health conditions or concerns. They can provide personalized guidance and help you adapt the pose to your individual needs and limitations. Step-by-Step Instructions for the Full Expression of Marichyasana A (Sanskrit Vinyasa Count) We will be entering this posture from downward facing dog, having just taken a vinyasa after Janu Sirsasana C to seated position. Sapta (Vinyasa #7): From Adho Mukha Svanasana (down dog), look forward and walk or jump your feet through and have a seat on the floor with your legs extended in front of you. Keep your left leg extended forward and inhale as you bend your right knee up. Place your right foot on the floor a hands width distance away from your inner left thigh. Pull the right foot close to your pelvis. Reach your right arm forward and wrap the right arm around your bent right knee (near the shin). Then reach your left arm behind your back to bind your hands. If you can grab the left wrist with the right hand. Extend your spine, lift your chest. Asthau (Vinyasa #8) Exhale and fold forward out over your straight left leg. Be sure you maintain flexion in your left foot, engage the left quadricep and press your left heel forward as you press your tailbone backward. Throughout the posture work to slightly internally rotate your left leg to keep it from falling out to the left. Bring your chin to your chin if you can. Look towards your toes (Padhayoragrai drishti). During the posture, work to keep your chest open and your shoulders back to avoid rounding your shoulders or back. Breathe here for five deep breaths. With each inhale, elongate your spine, lifting your chest slightly. Nava (Vinyasa #9) Inhale, lift your head and lengthen your spine. Keep your hands bound around your feet. Exhale there. Dasa (Vinyasa #10) Inhale, bring your hands to the floor, cross your legs and lift your body up off the ground. Ekadasa (Vinyasa #11) Exhale and jump back into Chaturanga Dandasana. Dvadasa (Vinyasa #12) Inhale into Urdhva Mukha Svanasana(Upward facing dog) Trayodasa (Vinyasa #13) Exhale into Adho Mukha Svanasana (Downward facing dog) Caturdasa (Vinyasa #14) From Adho Mukha Svanasana (down dog), look forward and walk or jump your feet through and have a seat on the floor with your legs extended in front of you. Keep your right leg extended forward and inhale as you bend your left knee up. Place your left foot on the floor a hands width distance away from your inner right thigh. Pull the left foot close to your pelvis. Reach your left arm forward and wrap the right arm around your bent left knee (near the shin). Then reach your right arm behind your back to bind your hands. If you can grab the right wrist with the left hand. Extend your spine, lift your chest. Pancadasa (Vinyasa #15) Exhale and fold forward out over your straight right leg. Be sure you maintain flexion in your right foot, engage the right quadricep and press your right heel forward as you press your tailbone backward. Throughout the posture work to slightly internally rotate your right leg to keep it from falling out to the right. Bring your chin to your chin if you can. Look towards your toes (Padhayoragrai drishti). During the posture, work to keep your chest open and your shoulders back to avoid rounding your shoulders or back. Breathe here for five deep breaths. With each inhale, elongate your spine, lifting your chest slightly. Sodasa (Vinyasa #16) Inhale, lift your head and lengthen your spine. Keep your hands bound around your feet. Exhale there. Saptadasa (Vinyasa #17) Inhale, bring your hands to the floor, cross your legs and lift your body up off the ground. Ashtadasa (Vinyasa #18) Exhale and jump back into Chaturanga Dandasana. Ekoonavimsatih (Vinyasa #19) Inhale into Urdhva Mukha Svanasana(Upward facing dog) Vimsatih (Vinyasa #20) Exhale into Adho Mukha Svanasana (Downward facing dog)
Modifications The instructions above are for getting into the full expression of Marichyasana A. However, if you find you are unable to practice the full expression of this posture, there are several wonderful variations or modifications you can take to start where you are and safely work towards the full expression of the posture. Variation One (1) Start with your legs extended out in front of you. Sit tall and bend your right knee. Bring both arms around the bent right knee and clasp your hands together if you can. Stay here for five deep breaths. Try to ground your sits bones and lift and lengthen out of your lower back. Keep your left foot flexed and your left quadricep engaged. This modification will help you strengthen and open your lower back. Over time this modification will help open your body so that you can fold forward with a flat back. If your hip flexors are very tight/short this is a great modification for you. Variation Two (2) In variation two, start with your legs stretch out in front of you. Keep your left leg extended and bend your right knee up. Work to ground your right foot into the floor and press your right leg towards your right side body. If your foot is grounded and your knee is pressing towards your right rib cage, reach both arms forward to grab your left shin. Some students may find the right side body is tight and they are not able to reach as far with the right arm as the left. Please note that it is important to grab the shins tightly with the hands and engage your latissimus dorsi. This will allow for engagement of the upper body and allow gravity to help you stretch your body forward (tensegrity). Press your chest up. Pull your hands down. At the same time, press your sits bones back towards the ground. Press your right knee towards your ribs. Take five deep breaths here. Work to maintain length in your spine. DO NOT round your back or your shoulders. This modificaton can help relieve chronic lower back pain. Variation Three (3) Variation three is ideal for students who can bind their hands behind their back but cannot fold forward with a flat back, or cannot keep the shoulders from rounding while you fold forward. Try this instead: Start with your legs extended out in front of you. Bend your right knee up and actively extend your left leg. Wrap your right arm around your right leg and your left arm behind you. Grab your fingers or wrist. Instead of folding forward, sit up tall and try to engage your back (rhomboids, trapezius and latissimus dorsi). At the same time, slightly rotate your upper body to the left. Take five deep breaths here. DO NOT round your body here. Focus on lengthening your torso to rotate and twist so you get better extension. Keep your breathe steady and bandhas active. This variation will help you safely strengthen the muscles of your back. It will also assist in opening the muscles of your chest so you can eventually fold forward with a flat back and open chest. Variation Four (4) Variation four is for those who are able to do variation three with no trouble. This modification is close to the full expression. Start with your legs extended in front of you. Keep your left leg extended and bend your right knee up. Wrap your right arm around your bent right knee and take your left arm behind you. Bind your hands. Engage your back muscles and try to externally rotate your shoulders backward as you begin to fold forward, slightly. Work to lengthen and open your chest. DO NOT round your back or shoulders. Everything in this modification is focused on extension. It is alright if your forehead doesn’t touch your shin. If you practice this variation consistently, you’ll soon find yourself in the full expression of Marichyasana A, with a flat back and open chest!  Common Mistakes
No matter what variation of the pose you choose, move slowly through the posture, acknowledge your limits, and respect your bodies limitations. Practice with The Yoga Shala If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.com for details. Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more! We hope you find this video series helpful to you in creating or maintaining your yoga practice.
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