How to do Marichyasana D

Sit in Staff Pose

Sit with both legs straight in front of you and your spine tall.

Half Lotus

Bend your left knee and gently place the left foot on top of the right thigh at the hip crease. Only do this if the knee is pain-free.

Bend the Right Knee

Bend your right knee and place the right foot flat on the floor close to the right sitting bone.

Twist and Wrap

Inhale and lengthen your spine. Exhale and turn your torso to the right, wrapping your left arm around the outside of the right knee and reaching behind your back.

Bind and Hold

Bring the right arm behind you and clasp the hands or hold a wrist. Sit tall, gaze over your right shoulder and hold for 5 breaths. Release carefully and switch sides.

✅ Benefits

Improves rotation of the spine
Opens the hips and the front of the shoulders
Strengthens the muscles along the spine
Builds concentration and steady breathing

🌿 Wellness Support

A twist that many people find refreshing and focusing
A gradual way to build hip mobility for lotus

⚠️ Precautions

Stop at once if you feel any pain in the knee — never force the half lotus
Practise Marichyasana C until it is comfortable before trying this pose
If half lotus is not available, cross the shin in front of you on the floor instead
Use a strap between the hands if the bind is out of reach

🩺 Check With a Healthcare Professional First If You Have

A knee injury or knee pain
A herniated or bulging spinal disc
A recent back, hip or shoulder injury
Pregnancy — avoid deep closed twists; check with your doctor or midwife

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