Ashtanga – Marichyasana B

MARICHYASANA B

1. EXHALE. Bring the left foot in half lotus over the right thigh. Bend the right leg and place the right foot flat on the floor, and bring the heel as close to the buttocks as you can. Right arm up and around the right bend leg, grabbing the left hand or wrist, as in B, or release the half lotus and bend the left leg on the floor, as in B2.
2. INHALE. Look up to the horizon keeping the grip. Lengthen the spine.
3. EXHALE. Bend forward. STAY HERE FOR 5 LONG DEEP BREATHS

4. INHALE. Look half the up to the horizon. Lengthen the spine.
5. EXHALE. Release leg. VINYASA.

-REPEAT ALL THE STEPS IN THE LEFT SIDE-
-VINYASA-

COMMENTS

Be conscious of your knees. Make sure you choose the appropriate option for you. Be patience!

Ashtanga Yoga Table of Contents

• What is Ashtanga Yoga?
• Pattabhi Jois
• The Eight Limbs
• Ashtanga yoga mantra
• Ujjayi Breath
• Locks / Bhandas
• Drishti / Gaze
• Vinyasa
• Surya Namaskara / Sun Salutation
  • Surya Namaskara A / Sun Salutation A (5 times)
  • Surya Namaskara B / Sun Salutation B (5 times)
• Standing poses
  • Padangusthasana
  • Padahastasana
  • Utthita Trikonasana
  • Parivritta Trikonasana
  • Utthita Parsvakonasana
  • Parivritta Parsvakonasana
  • Prasarita Padottanasana A
  • Prasarita Padottanasana B
  • Prasarita Padottanasana C
  • Prasarita Padottanasana D
  • Parsvottanasana
  • Utthita Hasta Padangusthasana A
  • Utthita Hasta Padangusthasana B
  • Utthita Hasta Padangusthasana C
  • Utthita Hasta Padangusthasana D
  • Ardha Baddha Padmottanasana
  • Utkatasana
  • Virabhadrasana A
  • Virabhadrasana B
• Primary Series
  • Dandasana
  • Paschimottanasana A
  • Paschimottanasana B
  • Paschimottanasana C
  • Purvottanasana
  • Ardha Baddha Padma Paschimottanasana
  • Trianga Mukhaikapada paschimottanasana
  • Janu Sirsasana A
  • Janu Sirsasana B
  • Janu Sirsasana C
  • Marichyasana A
  • Marichyasana B
  • Marichyasana C
  • Marichyasana D
  • Navasana (5 times)
  • Bhujapidasana
  • Kurmasana
  • Supta Kurmasana
  • Garbha Pindasana
  • Kukktasana
  • Baddha Konasana A
  • Baddha Konasana B
  • Upavishta Konasana A
  • Upavishta Konasana B
  • Supta Konasana
  • Supta Padangusthasana A
  • Supta Padangusthasana B
  • Supta Padangusthasana C
  • Ubhaya Padangusthasana
  • Urdhva Mukha Paschimottanasana
  • Setu Bandhasana
• Intermediate Series
• Finishing Series
  • Urdha Dhanurasana (3 times)
  • Paschimottanasana
  • Sarvangasana
  • Halasana
  • Karpidasana
  • Urdhva Padmasana
  • Pindasana
  • Matsyasana
  • Uttana Padasana
  • Sirsasana A
  • Sirsasana B
  • Baddha Padmasana
  • Padmasana
  • Tolasana
  • Savasana
• Poster To Go