Mastering Yoga Pose Marichyasana B from The Ashtanga Yoga Primary Series

Yoga has been a profound practice that encompasses physical, mental, and spiritual dimensions. Among its various forms, Ashtanga Yoga stands out for its structured series of postures designed to bring about holistic well-being. One of the intriguing poses within the Ashtanga Primary Series is Marichyasana B, a pose that embodies strength, flexibility, and inner exploration. In this blog post, we delve into the intricacies of Marichyasana B, its benefits, step-by-step guide, and the deeper essence it brings to your yoga practice.
Marichyasana B (mar-ee-chee-AHS-anna), also spelled Marīcyāsana B, translates to Pose Dedicated to the Sage Maricihi. Marichyasana B is the second of four total Marichyasana poses from the Ashtanga Yoga Primary Series. This seated twist/roatation is known for its therapeutic effects on the spine, shoulders, hips, and digestive system. It requires a harmonious blend of strength, flexibility, and concentration, making it an integral part of the series that facilitates the deepening of one's practice.

This is the fifteenth posture from Ashtanga Yoga’s Primary series, and the tenth seated posture. All of the Marichyasana poses (A, B, C, D) build upon each other, which prepares the practitioner for the postures that follow. Marichyasana B is similar to Marichyasana A, but in B position, one of your legs goes into half lotus. Adding lotus to the posture intensifies the stretch and complexity of this asana.

If you would like to learn more about all four of the Marichyasana poses, I have written a step-by-step guide for all four Marichyasana’s (Marichyasana A, Marichyasana C and Marichyasana D).

Click here to watch a full yoga tutorial on Marichyasana B

Benefits of Marichyasana B

Spinal Health: Marichyasana B offers a revitalizing twist to the spine, promoting its mobility and flexibility. It helps in maintaining the health of the intervertebral discs and the surrounding muscles.
Digestive Well-being: The twisting motion massages the abdominal organs, aiding digestion and improving metabolism. This can be particularly beneficial for individuals dealing with digestive issues.
Detoxification: Twists in yoga are often associated with detoxification. Marichyasana B stimulates the lymphatic system, aiding in the elimination of toxins from the body.
Hip Flexibility: This pose involves a deep external rotation of the hip joint, enhancing its flexibility and relieving tension in the hips.
Shoulder Mobility: Marichyasana B demands an intricate interplay of shoulder movement. As you bind your hands behind your back, the pose opens up the chest and shoulders, releasing any built-up tension.
Concentration and Mindfulness: Holding the pose requires focused attention on the breath and body alignment, cultivating mindfulness and deepening the mind-body connection.

Contraindications
While Marichyasana B offers numerous benefits, it's essential to practice yoga with awareness of your body's limitations and any potential contraindications. Some individuals might need to modify or avoid certain poses based on their physical conditions. Here are some contraindications and considerations for practicing Marichyasana B:

• Recent Abdominal Surgery

• Spinal Issues

• Shoulder or Arm Injuries

• Hip Problems

• Pregnancy

• High Blood Pressure

• Vertigo or Dizziness

• Limited Range of Motion

• Beginner Level

• Pre-existing Conditions

Remember that yoga is about honoring your body's needs and limitations. If Marichyasana B isn't accessible to you due to any of these contraindications, there are always alternative poses that can offer similar benefits without the associated risks. Always prioritize safety and listen to your body during your yoga practice. If in doubt, seek guidance from a qualified yoga instructor or healthcare professional.

Step-by-Step Instructions for the Full Expression of Marichyasana B with Sanskrit Vinyasa Count

Sapta (Vinyasa #7)
Asthau (Vinyasa #8) TIP: Throughout the five breaths in Marichyasana B, continuously press your right knee snuggly into your armpit.
Nava (Vinyasa #9)
Dasa (Vinyasa #10)
Ekadasa (Vinyasa #11)
Dvadasa (Vinyasa #12)
Trayodasa (Vinyasa #13)
Caturdasa (Vinyasa #14)
Pancadasa (Vinyasa #15)
Sodasa (Vinyasa #16)
Saptadasa (Vinyasa #17)
Ashtadasa (Vinyasa #18)
Ekoonavimsatih (Vinyasa #19)
Vimsatih (Vinyasa #20)

Preparatory Postures:

• Ardha Baddha Padma Paścimottānāsana

• Ardha Padmasana

• Padmasana

• Yoga Mudrasana

Tap above or click here to watch a full yoga tutorial on Marichyasana B

Marichyasana B Modifications

Variation One (1)
Variation Two (2)
Variation Three (3)
Variation Four (4)

No matter what variation of the pose you choose, move slowly through the posture, acknowledge your limits, and respect your bodies limitations.

Finding the Deeper Essence
Beyond the physical benefits, Marichyasana B offers an opportunity for self-discovery and growth. The pose's challenging nature encourages practitioners to confront their limitations with patience and humility. The journey towards attaining the full expression of the pose is a process that mirrors the broader journey of life – embracing challenges, adapting, and progressing at one's own pace.

Practice with The Yoga Shala
If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.com for details.

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