How to do Marichyasana D in Ashtanga Yoga

At the end of a sequence of Marichyasana variations comes the most challenging: D. And if you rush into this one, you’ll miss out on some important alignment cues that allow you to access it safely.
In this tutorial, we discuss MARICHYASANA D as practiced in Ashtanga's Primary Series. You’ll learn the traditional vinyasa cues as we show you how to get into this pose step by step with a lot of guidance and direction. We share how to set up in half lotus and a great modification to try if you have knee pain, as well as how to consciously move into the twist with proper alignment to avoid injuries. It's a difficult pose so take it slow, noticing how each step feels as you move deeper into the pose.
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Disclaimer: David & Jelena Yoga LLC strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge

[@healingwithmaris]

Can you please do Supta Kurmasana next and also variations for that? I have short arms so that feels very difficult. Your videos are very helpful. Thank you.

[@ceciliaboldrini5134]

Dear David and Jelena thank you very much for this new video. You are so intelligent but at the same time so playful in all your explanations and l appreciate you so much every time .GOD BLESS YOU. Cecilia

[@RichadBernado]

Thanks again you guys for this one!!! Finally understanding what is happening with my ankle!!

[@heathercorcoran7629]

Could you please to a tutorial on parivrtta parsvakonasana? Finding it hard to get the twist with the back foot down, have to leave the back foot heel up at the moment.

[@ilkyukeunginpark5113]

I love both of your smiles when you teach. It gives me full of happiness. Thank you.

[@the_manemaven3781]

Same!!!! I've followed them on IG for a while and I love them!

[@KatyKelman-sr5hq]

So helpful. Your tutorials are excellent. Delighted to have found you on KZbin!

[@lauriesauth5186]

Another amazingly thorough & thoughtful tutorial. You both are also very encouraging and empathetic to the struggles of this community 😳 Thank you so much for all of your efforts 🌹

[@hollymay8840]

You guys make it look so easy. This will be super helpful thank you!

[@cathihodge]

What about leaving the lotus leg underneath the other leg as a modification? Thank you!

[@waffleweave]

That’s what I did until my hips were open enough to safely get into half/full lotus.

[@shishira_yoga]

Thank you so much for this. I am close to touching fingers in Mari D, yet to eliminate the gap fully. Will try pushing the knee to get more twist. Sending lots of love from Bangalore, India. Hope to meet you all one day. ❤❤

[@tinarumenovic2372]

Totally love the idea of the spinning stage!!! Can’t wait till you have it! Thanks for the tutorial. As always, very useful 🙏🏽🙏🏽

[@maartjehh4668]

I don't understand why the lower back should be rounded. I thought in twisting the spine it is always important to elongate and lift the spin, so not collapse with lower back. Can you tell more about this?

[@lucisue53]

What a great tutorial! The details are so helpful I've never come close to a bind in Mari D. The modifications may be helpful - can't wait to get on the mat and explore. Thank you!

[@MelissaDHickey]

Does it matter if the foot on the leg that is bent upwards (not in lotus) is turned out? I have a very difficult time keeping my feet pointing straight when I have to flex deeply. It’s the same for squatting and for doing anything really where I have to have a deep flex in my foot. My feet naturally turn outwards and I physically cannot keep them pointing straight. I wonder if this is getting in the way of some of my postures, this one particularly. Thanks!

[@le_hardi6984]

Marichyasana D or Pashasana are for me impossible postures. I practice ashtanga daily for 16 years. My menisci cracked after eight years.

[@yeragonzalez2679]

Thanks! Just to let you know, David's microphone is a little loud.

[@drwhales]

Love these classes. Love all the tutorials. I think I have been doing things a little off for years just to achieve the poses. The instructions are great. I like that I can work on certain poses and also do a full class. You guys are great instructors.

[@carminashapiro6465]

You are great! I would love to have you as teacher ❤️ Could you do a piece on general rules or adaptations for pregnancy? 😚

[@rhyswilliams7767]

Amazing, the tutorial I wanted and you covered it all, right down to the slow sprain I'm suffering from in my ankle. Thank-you.

[@КатяМ-е9я]

Thank you very much👍 I will try. It’s a very cool information

[@manishkharat5984]

helpful. thank you

[@patriciaeitrheim5225]

This was a great step by step for the asana

[@juanitahenwood5929]

Hank you so much for your time and patience

[@DianaBailey-d7i]

Hello Connie, hello David & Jelena ❤

[@carolinedantas1756]

I love all the marichyasanas ❤

[@jagsirsingla3169]

Thank you so much ❤

[@runeemrick]

Thanks very much, as always great tutorial.

[@annelachaux1165]

So useful ❤ thank you 🙏

[@dennisstolle1056]

Helpful. Thanks. Hey everyone, be careful with your knees, just like they said. That's important.

[@aneshlaila7614]

Uma pena não ser traduzindo 😢

[@helenak.7646]

Very helpful!

[@Cecilia-k8p1z]

Dear David and Jelena, love each tutorial of yours. They are so detailed and useful! I’d like to ask, as a rookie of Ashtanga yoga lover, sometimes if I can’t finish the whole primary series(lack of stamina), what should I do? Just do from the beginning to the sitting poses or are there any other patterns? Many Thanks

[@crikarlshamn]

Thank you very much! As always, educational and informational tutorials with alternatives. 🙏 Wish list for videos - Sun salutations - from the most simplified versions to most complexed. Often overlooked yet one of the most practiced world wide.

[@jeffmcglone3539]

Donuts 😂

[@xEvilLotjex]

As always really love your detailed explanations and Mr Khani❤ Content inspiration: perhaps another video on yoga injuries? I myself am dealing with a groin injury at the moment 😂 Probably been too enthousiast with hip openers and splits. Or a video on how progress comes with time and discipline and not from diving into things way too fast. Maybe insert how you slow down over ambitious students 😁

[@vannaduong6836]

Wow!!! What a tutorial!! Wow! I didn't know that you start with external shoulders. I always start with the internal rotation to get the bind. Wow! Thank you!!!!

[@shwetajaipathak6893]

Thanku for sharing such Ä important information plz make a video on pincha mauryasana and how to deepen the eka pada rajKapotasana

[@pedroesteves7884]

Thanks !!

[@lisameighan9919]

Super helpful as always! Would love a tutorial on Pincha 😊

[@suziemoffat9129]

So beautiful your tutorial instructions make me feel safe and confident thank you 🙏

[@sanskritiarora896]

thank you❤❤❤

[@Nae641]

Hi Kani!

[@rangel429]

Connie is more up to rest, lovely! and thanks

[@luciasuaya2456]

Thank you so much for this, as always so useful to analyze each aspect of the Asana 🙏

[@Nbpurja271]

🙏🙏❤

[@janemcmullen1556]

Great video, thank you 😊

[@HasSan-wr5tv]

Love your tutorials. Keep it up. 💯

[@banana_grinder]

Thank you and love you guys 💙🙏

[@SoniaLongarela]

You are so fantastic teachers😊

[@RohitDhavade]

Great details 👍

[@csscott9803]

Happy weekend 😊❤

[@healingwithmaris]

Thank you!!

[@andreadybvik]

Thank you for these tips! Will help my practice a loot! 🤍