Ashtanga – Marichyasana D

MARICHYASANA D

1. EXHALE. Place the left leg in half lotus on the right thigh. Bend the right leg. Wrap the left arm around the right knee. Grab the hands in the back, as in D, or release the half lotus, as in D1, or repeat Marichyasana C1.
2. INHALE. Look up over the right shoulder keeping the grip. Lengthen the spine.
3. EXHALE. Go into the most appropriate option.
   STAY HERE FOR 5 LONG DEEP BREATHS

4. INHALE. Look up over the right shoulder. Lengthen the spine.
5. EXHALE. Release leg. VINYASA.

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

COMMENTS

Choose the appropriate option for your level. You can always repeat the anterior Asana, Marichyasana C.

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