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  • Modified Marichyasana B
    (A Non-Lotus Version of This Bound Yoga Poses)

    binding yoga poses, easy marichyasana B variation with arms bound. In this seated yoga pose the right leg is in the marichyasana position with the left leg folded in front of the body and tucked behind the right foot. Torso is learning forwards with the right arm wrapping across the front of the shin and outside the thigh and from there grabbing the left wrist behidn the back. Pelvis is lifted slightly (left knee is pusing into the floor) and gaze is slightly forwards and down.

    Perhaps one of the easiest binding yoga poses is Modified Marichyasana B.

    This is simply Marichyasana B done with the non-marichyasana leg not in the Lotus position.

    Why Do This Modified Binding Yoga Pose?

    One reason for doing this pose is that you can't do lotus, perhaps your knees are hurt by it, but you still want to bind. As mentioned, it is one of the easier poses to bind in, and so another reason to use it is so that you can get a feel for how binding affects you body, allowing some muscles to relax (which would otherwise be active without the bind) and forcing other muscles to work (for instance, the muscles that you use to grip with.)

    Because this bind is relatively simple and relatively easy I often use it as part of a "warm up."

    Modified Marichayasana B part 1

    In the modified version the non marichyasana leg is in a janu sirsasana position, tucked behind the foot of the marichyasana leg.

    With the legs in position, the first action is to lean forwards, allowing your hips to lift.

    • Either push back with the supporting arm to keep the hips lifted or
    • lean far enough forwards that you can get rest the elbow on the non-marichyasana side on the floor.

    As you lean forwards, you can use your arm on the open side to help support your upper body. Another option is to press down with your bottom knee so that you use your bottom leg to help support you.

    binding yoga poses, modified marichyasana B easy bind. In this seated binding yoga pose my left foot is folded to the inside with the knee resting on the floor. The right  foot is in the marichyasana position with foot flat on the floor and knee bent. The left hand is resting on the floor to the side supporting the weight of the upper body. The right arm is reaching forwards inside the right  knee. Eyes are looking forwards with head reaching away from the ribcage so that neck is long. Model Neil Keleher, Sensational Yoga Poses.
    binding yoga poses, modified marichyasana B easy bind. In this seated binding yoga pose my right foot is folded to the inside with the knee resting on the floor. The left foot is in the marichyasana position with foot flat on the floor and knee bent. The right forearm is resting on the floor supporting the weight of the upper body. The left arm is reaching forwards inside the left knee. Eyes are looking forwards with head reaching away from the ribcage so that neck is long. Model Neil Keleher, Sensational Yoga Poses.

    These two pictures show the pose from opposite sides.
    Note that in the first picture the arm that you can't see is being used to support the body with the elbow straight.
    In the second picture it's obvious that I'm resting some of my weight on my elbow.

    You can now reach your inside arm (the arm on the marichyasana-leg-side) forwards, to the inside of the marichyasana leg.

    • Focus on reaching your arm, shoulder and ribs forwards.
    • Make the arm (and neck) feel long.

    Hold for a few breaths and get used to the feeling of length in your arm and upper body.

    Next, reach the arm to the side, in front of your shin, while keeping the feeling of length in your spine and arm.

    You may find it helpful to pull the knee inwards, towards your torso using your other hand.

    You can hold this position for a few breaths, then:

    • Internally rotate the arm,
    • Bend the elbow and
    • reach the arm back behind you.

    Now you can try and grab the wrist of your other hand behind your back.

    binding yoga poses, easy marichyasana B binding open twist. In this pose the right leg is in the marichyasana position with foot on the floor and knee bent with knee pointing upwards. The left foot is folded in front of the body with the ankle behind the right foot. Torso is leaning forwards slightly and turned away from the marichyasana leg. The Right arm has wrapped around the leg, and is reaching around behind the back to grab the left wrist. Gaze is to the left. Model, Neil Keleher Sensational Yoga Poses.
    binding yoga poses, easy marichyasana B variation with arms bound. In this seated yoga pose the right leg is in the marichyasana position with the left leg folded in front of the body and tucked behind the right foot. Torso is learning forwards with the right arm wrapping across the front of the shin and outside the thigh and from there grabbing the left wrist behidn the back. Pelvis is lifted slightly (left knee is pusing into the floor) and gaze is slightly forwards and down.

    Once you have the bind you can turn your ribcage away from the marichyasana leg so that it faces the side. This may make it easier to maintain the bind.

    To stretch the shoulder pull your ribcage back away from your marichyasana shin.

    After a few breaths here, you can try turning your ribcage so that it faces forwards. You could also try bending forwards.

    Should You Keep Your Pelvis Lifted?

    You can keep your pelvis lifted in this modification or you like let it sink down to the floor.

    If you do want to sink your pelvis down, use the bottom leg to help lower your pelvis with control.

    Using Your Leverage While Binding

    If you choose to bend forwards in this modified marichyasana B position, one option is to press your upper arm backwards against the shin of your marichyasana leg. You probably find that you have to stabilize your leg against this push, but you can then use that action to help deepen your forward bend.

    Do exercise your awareness. Apply pressure smoothly and gradually so that you can stop if you feel sharp pain or excessive tension in your joints (hip, knee, shoulder, elbow)