Mastering yoga pose Marichyasana B from the ashtanga yoga primary series

2/22/2024

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:

Throughout the five breaths in Marichyasana B, continuously press your right knee snuggly into your armpit.
You may either bring your forehead on the floor and look towards Nasagrai Drishti (gaze to your nose), or you can rest your chin on the floor and look towards Pādayoragre Drishti (gaze to your toes).

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)

Preparatory Postures:
Ardha Baddha Padma Paścimottānāsana
Ardha Padmasana
Padmasana
Yoga Mudrasana

Tap above or click here to watch a full yoga tutorial on Marichyasana B

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.

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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.

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