TwistsBeginner
Marichi's Pose II
Marichyasana II
Marichi’s Pose II (Marichyasana II) layers a half lotus onto the classic bind, intensifying hip opening, abdominal compression, and spinal length.
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How to Perform
- 1
Sit with legs extended; place left foot in half lotus atop right thigh with heel near navel.
- 2
Bend right knee upright, heel close to pelvis, and ground the right foot.
- 3
Thread right arm around right shin and wrap left arm behind back to clasp hands or use a strap.
- 4
Inhale to lift through spine; exhale to fold forward, resting chest and chin toward the lotus knee while keeping both legs active.
- 5
Stay 5–8 breaths, then rise, release, and switch sides.
Benefits
- Deepens hip and knee flexibility while strengthening wrists and shoulders.
- Massages abdominal organs and improves digestion through intense compression.
- Enhances focus and breath control in advanced seated binds.
Alignment Cues
- Lotus heel stays anchored near navel.
- Bent foot roots evenly without rolling inward.
- Bind stays snug at waist, shoulders level.
- Extended leg remains active with kneecap lifted.
Common Mistakes
No common mistakes listed.
Contraindications
- • Knee or ankle injury
- • Pregnancy
- • Shoulder issues limiting binds
Recommended Props
Blanket under lotus kneeStrap for bindSupport under sitting bones