The thoughtful Marichyasana II pose is an asana that promotes hip mobility, stretching, and concentration. Thanks to its interesting twists, it's a worthwhile practice for both beginners and experienced yogis. This guide will explain the benefits of Marichyasana II, how to enter the pose, and why you can incorporate the exercise so seamlessly into almost any yoga sequence.
To the glory of the wise - the (hidden) wisdom of this asana
Unlike many other asanas, Marichyasana II is not named after a metaphorical posture, but after the sage Marichyasana himself. This pose is dedicated to the son of Brahma and grandfather Manu, and in his honor, you fold yourself into a small and humble pose. The basis for assuming Marichyasana II is Dandasana, the Stick Pose . Since Marichyasana II is not a symmetrical position, you first choose one side to perform the exercise on. In this guide, it is only described for one side; the other side is performed analogously. First, pull your right leg into the half lotus position and then pull the left leg back as far as you can (as in Marichyasana I). Now inhale slowly and with control, using the impulse of the inhalation to raise your left arm and stretch your entire left side of the body.
As you exhale, lower your left arm and grasp your left shin from the inside. Wrap your left arm around your leg, keeping your shin in your armpit. Move your right arm behind you and grasp the wrist of your left arm. If you can't reach your wrist, try to at least connect your hands at the fingertips and achieve a close grip.
With each inhalation, push your wrists further and further toward the yoga mat . Now slowly lift the sides of your torso and extend your torso well beyond your resting right leg. At the same time, lower your chin further toward your right knee. Hold this asana for a few seconds, ensuring your breath flows smoothly and your posture is relaxed. With each exhalation, you allow gravity to continue to work. End this asana with a deep inhalation and, as you exhale, move your legs and upper body back into Dandasana. Now assume the pose on the other side.
Benefits and Variations of Marichyasana II
To further perfect this asana and make it even more effective, you should pay attention to a few specific points. In Marichyasana II, draw your inner thighs and abdominal muscles deep into your body to achieve an even stronger fold. Push your pubic bone toward your raised knee and your sternum toward your pubic bone. This requires a great deal of inner and physical flexibility and is a final goal of the exercise. Especially at the beginning, you shouldn't force the extreme stretch and fold, but rather use Marichyasana II to improve your posture with each breath.
If you have trouble bringing your hands together behind your back—especially at the beginning—we recommend using a rubber band or piece of rope. This will allow you to still apply the desired tension to your shoulders and slowly work your way into a better position.
You'll notice the physical effects of Marichyasana II as you perform it; the stretch in your hips, thighs, and shoulders, as well as the twisting of your spine, can feel truly relaxing. This asana is a welcome change for the body, especially when you're under a lot of stress or spend long hours sitting at work. Marichyasana II can also help with shoulder problems, as it twists and activates the shoulder girdle. Through Marichyasana II, you can also experience a heightened sense of well-being and more energy, while simultaneously calming and synchronizing your body and mind. This asana is perfect for a calm ending and a high degree of flexibility, especially after an intense workout.
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