• T
  • H
  • M
  • Marichyasana B
    Combining Marichyasana, Lotus with a Forward Bend and a Bind

    marichyasana b prep with lotus foot in janusirsasana c position, baradhvajasana position pulling foot into lotus, runners stretch variation with top leg in lotus hands on floor behind butt, reaching forwards with marichyasana arm for marichyasana b, reaching arm to side to enter marichyasana b, internally rotating arm to bind in marichyasana b, binding leg in marichyasana b, clasping fingers in marichyasana b, bending forwards in marichyasana b side view

    One way to prepare for lotus prior to doing Marichyasana b is to kneel with one foot in the janu sirsasana c foot position.

    Using The Janusirsasana C Foot Position to Prep for Marichyasana B

    You can tuck the toes of the knee leg to begin with so that the pelvis is higher. This may make it easier to acquire the janu sirsasana foot position.

    Once comfortable with the toes tucked under you can then lower your pelvis and put the top of the kneeling foot on the floor.

    For the Janu Sirsasana C foot you can focus on pressing the heel into the inner thigh. You could also experiment with pressing the toes into the floor.

    kneeling with one foot in janu sirsasana c postion as a preparation for marichyasana bkneeling with one foot in janu sirsasana c postion as a preparation for marichyasana b

    Once you can get this foot vertical with the heel upper most you can then give the lotus position a try.

    Using the Bharadvajasana Foot Position As a Stepping Stone

    Keep the other leg in a kneeling position and bring the lotus foot upwards the crease of the thigh of the other leg.

    pulling foot into lotus with other leg in kneeling position as a preparation for marichyasana bpulling foot into lotus with other leg in kneeling position as a preparation for marichyasana b, bharadvajasana leg position

    Keep the foot and ankle active. While holding on to the foot your can try using your ankle muscles to "hook" the foot away from the hand.

    When you let go of your hand try pressing the top of your lotus foot into the thigh. Also try pulling the outer edge of the lotus foot towards the knee. This action may be helpful if you find that the outside of your lotus knee feels like it is being stretched.

    Rest When You Need To

    When you find the knee getting too uncomfortable, take a rest from your lotus and Marichyasana B efforts.

    The next phase is to put the kneeling leg into position for Marichyasana B.

    Entering Marichyasana B

    Start with one leg straight and put the other foot in lotus. Then with the a foot in lotus, bend the other knee and place the foot on the floor in the marichyasana position.

    pulling foot into lotus with other knee straight as a preparation for marichyasana bone foot in marichyasana other foot in lotus with hands on floor behind buttocks as a preparation for marichyasana b

    Prop your upper body by placing your hands on the floor behind you.

    Play with lifting the lotus knee and then with reaching it towards the floor. Lift the marichyasana hip if you need to.

    Use your hands to push your ribcage closer to your thigh. Go slowly. Stop if your lotus knee is too uncomfortable.

    Your Heel Will Press Your Belly

    Again experiment with lifting and lowering the lotus knee. You may find that keeping it lifted is easier. You may also notice the heel of that foot pressing into your belly. To increase the heel pressure bring your body closer to your marichyasana leg.

    Lengthen To Bind

    Using your lotus hand to help lift the hips, reach your marichyasana hand forwards inside the marichyasana leg. Lengthen arm and torso.

    reaching marichyasana arm forwards to enter marichyasana b with hips lifted and other arm supporting body

    Hold and focus on lengthening. Then reach the arm to the side. At this point put your butt on the floor. You can then grab the shin with your other hand.

    reaching arm to side prior to binding in marichyasana b with other arm holding the shin

    Internally Rotate the Arm To Bind

    Internally rotate the reaching arm so that the elbow ends up pointing forwards.

    internally rotating the arm prior to binding in marichyasana b with other hand holding on to the shin

    Reach the arm back. Bend the elbow and hook the leg. Then reach the other hand behind your back and clasp hands.

    hooking the shin with the elbow prior to binding in marichyasana b with other hand on the floor

    You Can Do An Open Twist To Make Binding Easier

    You may have to move the lotus side of your ribcage and the shoulder back so that you can clasp hands. (Twist away from the marichyasana leg.)

    clasping the fingers to bind in marichyasana b

    Hold this open twisting marichyasana b position and see if you can grab your lotus wrist with your marichyasana hand. If not don't worry.

    (If you can grab a wrist, experiment with using the marichyasana hand to grab, and then switch and use the lotus hand to grab.)

    From there slowly turn to the front and bend forwards.

    bending forwards in marichyasana b

    Use Your Arms for Leverage

    See if you can move your shoulder back. Then try to make your arms feel long. Use your arms to push against your shin to help your marichyasana b forward bend.

    Open your chest and lengthen both sides of your neck.

    A Counterpose for the Leg that was in Lotus

    After coming out and exiting the pose you may find that compass preparation or a forward bend offers a nice counterstretch for the leg that was in lotus. Try to squeeze the outer thigh if doing the compass pose prep.

    easy heron pose or compass pose prep, a hamstring stretch with both hands grabbing foor and leg lifted used as a counterpose for the lotus leg after marichyasana b

    Then repeat on the other side.

    Return to Home Page from Marichyasana B

    Return to Binding Yoga Poses


    Gumroad, Yoga for your shoulders, available in epub, pdf and mobi. Neil Keleher, Sensational Yoga Poses.

    Gumroad, Yoga for your shoulders, available in epub, pdf and mobi. Neil Keleher, Sensational Yoga Poses.

    Ashtanga Yoga

    What's New?

    An Exercises for Knee Stability, The Seated Get Up

    The seated get up is a way of getting into the one legged squat from a seated position. Even if you aren't interested in one leg squats this video does include tips on stabilizing the knees (at about the 5 minute mark.) Usual muscle activations for knee stability might include the quads, the hamstrings or any of the glutes. This looks at another set of muscles all together. If you like the video or find it helpful, please do share it! Thanks!

    Continue reading "An Exercises for Knee Stability, The Seated Get Up"

    Deep Squats

    Some tips for learning how to do deep squats (without weight). The first tip is on how to stay balanced while squatting.

    Continue reading "Deep Squats"

    Learning The Body Weight Squat

    How do you learn the body weight safely? How do you work towards this pose even if you aren't sure if you are capable of doing it.

    Continue reading "Learning The Body Weight Squat"

    Basic Yoga Poses

    Basic yoga poses: standing, sitting, arm balances, binds, twists, inversions, back bending, front bends.

    Continue reading "Basic Yoga Poses"

    Scapular Awareness

    Scapular stabilization becomes a little bit harder when working agains the weight of the body. It can be easier to learn if you gradually increase the amount of body weight the scapular stabilizer muscles are working againsts..

    Continue reading "Scapular Awareness"

    Hip Flexor Strengthening Exercises

    Some hip flexor strengthening exercises.

    Continue reading "Hip Flexor Strengthening Exercises"

    Arm Strengthening Exercises

    These yoga poses can be used as arm strengthening exercises.

    Continue reading "Arm Strengthening Exercises"

    Leg Strengthening Exercises

    Turn yoga poses into leg strengthening exercises using floor pressing actions, leverage and friction.

    Continue reading "Leg Strengthening Exercises"

    Hip Strengthening Exercises

    One way of finding and fixing hip problems is to do standing hip strengthening exercises while balancing on one leg.

    Continue reading "Hip Strengthening Exercises"

    Knee Anatomy for Yoga Teachers

    Knee anatomy for yoga teachers looks at the bones and muscles that comprise the back of the knee in simple terms.

    Continue reading "Knee Anatomy for Yoga Teachers"

    Kneeling Quadriceps Stretch

    Working towards a kneeling quadriceps stretch you first need to be able to kneel. If you have difficulty kneeling, you may find it helps to activate your quadriceps.

    Continue reading "Kneeling Quadriceps Stretch"

    Quadriceps Stretching Yoga Poses

    When doing quadriceps stretching it may help to activate and then relax your quadriceps in these standing, lunging, pigeon and supine yoga pose variations.

    Continue reading "Quadriceps Stretching Yoga Poses"

    Lying Quadriceps Stretch

    Some exercises and yoga poses for working towards a lying quadriceps stretch one leg at a time.

    Continue reading "Lying Quadriceps Stretch"

    Benefits of The Dance of Shiva

    What are the benefits of the Dance of Shiva? Arm strength and balance, learning to learn and improving creativity.

    Continue reading "Benefits of The Dance of Shiva"

    Yoga Routine Video for Strengthening Arms and Legs Via Friction and Pressure

    This yoga routine video is designed to help you strengthen your arms and legs via the use of friction and pressure. It also teaches you how to become more aware of your body.

    Continue reading "Yoga Routine Video for Strengthening Arms and Legs Via Friction and Pressure"

    Transverse Abdominis Exercises

    The transverse abdominis muscle can be broken down into three parts. Transverse abdominal exercises can thus affect the SI Joint, lumbar spine and the lower portion of the ribcage.

    Continue reading "Transverse Abdominis Exercises"

    Knee Strengthening Exercises

    To improve the resiliency of your knees it can help to exercise them in a variety of positions. The following yoga poses can be used as knee strengthening exercises. The trick is to activate your knees while doing them.

    Continue reading "Knee Strengthening Exercises"

    Quads and Superficial Hip Flexors

    Learn to consciously control your quads and hip flexors with Conscious Muscle Control: Quads and Superficial Hip Flexors. This downloadable video course teaches you how to feel and activate your quadriceps (the vastus muscles) as well as the rectus femoris, tensor fascae latae and sartorius muscles.

    Continue reading "Quads and Superficial Hip Flexors"

    Calf Stretches

    For any calf stretch you have to bend your ankle forwards to stretch the soleus and/or gastrocnemius. How you bend the ankle forwards can make the stretch more or less effective.

    Continue reading "Calf Stretches"

    Yoga for Flexibility

    Yoga for flexibility with stretches for the hips, quads, hamstrings, glutes, psoas, shoulders and arms. These yoga stretches are designed to improve flexiblity.

    Continue reading "Yoga for Flexibility"