How to execute Marichyasana D

Vinyasa Breath Dristi Movement
1 inhale thumb
  •   raise arms overhead
2 exhale nose tip
  •   spread fingers, hinging at the   hip fold forward, hands to ground Uttanasana
3 inhale middle of eye brows
  •   come half-way up with straight   spine, lift head
4 exhale nose tip
  •   hands down, float back,   ellbows close to chest Chaturanga Dandasana
5 inhale middle of eye brows
  •   roll on tops of feet, open the   chest, straighten arms, Urdhva Mukha Shvanasana
6 exhale navel
  •   tuck toes, push back, lift   hips, straight arms Adho Mukha Shvanasana
7 Inhale(exhale)(inhale)

(exhale)

(inhale)

5breath

exhale

nose tipsidewards
  •   jump forward balancing on   straight arms, bend legs in the air
  •   jump through, get slowly down,   left foot in half Lotus, pull back and bend right leg, transfer weight onto   left thigh, put right hand onto right knee,
  •   turn to the right, stretch out   left arm far forward over right knee
  •   bind
  •   turn
  •   Marichyasana D (right side)
  •   untie hands, put right hand on   right knee, turn to the front, prop up hands
8 inhale nose tip
  •   lift up balancing on straight   arms, bend legs in the air
9 exhale nose tip
  •   lower down slowly, elbows   close to the body, Chaturanga Dandasana
10 inhale middle of eye brows
  •   roll on tops of feet, open the   chest, straighten arms, Urdhva Mukha Shvanasana
11 exhale navel
  •   tuck toes, push back, lift   hips, straight arms, Adho Mukha Shvanasana
12 Inhale(exhale)(inhale)

(exhale)

(inhale)

5breath

exhale

nose tipsidewards
  •   jump forward balancing on   straight arms, bend legs in the air
  •   jump through, get slowly down,   right foot in half Lotus, pull back and bend left leg, transfer weight onto   right thigh, put left hand onto left knee,
  •   turn to the left, stretch out   right arm far forward over left knee
  •   bind
  •   turn
  •   Marichyasana D (left side)
  •   untie hands, put left hand on   left knee, turn to the front, prop up hands
13 inhale nose tip
  •   lift up balancing on straight   arms, bend legs in the air
14 exhale nose tip
  •   lower down slowly, elbows   close to the body, Chaturanga Dandasana
15 inhale middle of eye brows
  •   roll on tops of feet, open the   chest, straighten arms, Urdhva Mukha Shvanasana
16 exhale navel
  •   tuck toes, push back, lift   hips, straight arms, Adho Mukha Shvanasana
17 inhale middle of eye brows
  •   jump feet between hands,   straighten the spine half way up, lift your head,
18 exhaleinhaleexhale nose tip
  •   bring chest all the way in, Uttanasana
  •   lift the head again,   straighten spine, palms or finger tips remain on the ground
  •   stand all the way up, arms on   sides, Samasthitih

Options and variations: Most likely to encounter a version of it in yoga practices, with the beginner posture looking something like this:

“Sage   Pose”

Working mostly on the spinal twist aspect of Marichi, this is a good place to start if one is new to yoga or haven’t yet worked on deeper twists yet or have tight hips. When this feels easy and you want to take the twist deeper, try working the non-supportive arm to the outside of your bent leg, bending it at the elbow, maintaining a straight spine and using a folded blanket or blocks if you need to. This should look something like this (bent arm can point up or down):

Add   props if you need to!

You can also take the bent leg over the extended or bent bottom leg which is a good IT band stretch:

Another   version of “Sage Pose”