AshtangaYoga.info

International Infopage for Ashtanga Yoga

Marichyasana D

मरीच्यासन

Marīcyāsana

Posture von Marichi

Marichyasana  A [thumb mini] Marichyasana  B [thumb mini] The Way out [thumb mini] Marichyasana  C [thumb mini] Marichyasana  D [thumb mini solar] Navasana [thumb mini] Lift between repetitions [thumb mini] Way out of the Posture [thumb mini] Way into the Posture [thumb mini] Bhuja Pidasana [thumb mini]
Marichyasana  D

Marichi (मरीचि, Marīci) = Name of a Sage in Indian Mythology
Asana (आसन, Āsana)
Marichyasana (मरीच्यासन, Marīcyāsana) = Posture-of-Marichi

Vinyāsa breath Dṛṣṭi explanation of movement
1 IN añguṣṭhamadhye raise arms overhead
2 EX nāsāgre spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3 IN bhrūmadhye come half-way up with straight spine, lift head
4 EX nāsāgre hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7 IN nāsāgre jump forward balancing on straight arms, bend legs in the air
  (EX)   jump through, get slowly down, left foot in half Lotus, pull back and bend right leg, transfer weight onto left thigh, put right hand onto right knee,
  (IN)   turn to the right, stretch out left arm far forward over right knee
  (EX)   bind
  (IN)   turn
  5BR pārśvadṛṣṭi Marichyasana D (मरीच्यासन, Marīcyāsana) (right side)
  EX   untie hands, put right hand on right knee, turn to the front, prop up hands
8 IN nāsāgre lift up balancing on straight arms, bend legs in the air
9 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
10 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
11 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
12 IN nāsāgre jump forward balancing on straight arms, bend legs in the air
  (EX)   jump through, get slowly down, right foot in half Lotus, pull back and bend left leg, transfer weight onto right thigh, put left hand onto left knee,
  (IN)   turn to the left, stretch out right arm far forward over left knee
  (EX)   bind
  (IN)   turn
  5BR pārśvadṛṣṭi Marichyasana D (मरीच्यासन, Marīcyāsana) (left side)
  EX   untie hands, put left hand on left knee, turn to the front, prop up hands
13 IN nāsāgre lift up balancing on straight arms, bend legs in the air
14 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
15 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
16 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
17 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
18 EX nāsāgre bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
- IN bhrūmadhye lift the head again, straighten spine, palms or finger tips remain on the ground
  EX nāsāgre stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

legend for the Vinyāsa table:

  • The grey part of the table is performed in Aṣṭāṅga-Yoga practice.
  • Yellow marked is the position depicted on the photo.
  • Vinyāsa:1 = ekam; 2 = dve; 3 = trīṇi; 4 = catvāri; 5 = pañca; 6 = ṣaṭ; 7 = sapta; 8 = aṣṭau; 9 = nava; 10 = daśa; 11 = ekādaśa; 12 = dvādaśa; 13 = trayodaśa; 14 = caturdaśa; 15 = pañcadaśa; 16 = ṣoḍaśa; 17 = saptadaśa; 18 = aṣṭadaśa; 19 = ekonavimśatiḥ; 20 = vimśatiḥ; 21 = ekāvimśatiḥ; 22 = dvāvimśatiḥ; 23 = trayovimśatiḥ; 24 = caturvimśatiḥ; 25 = pañcavimśatiḥ; 26 = ṣoḍavimśatiḥ; 27 = saptavimśatiḥ; 28 = aṣṭovimśatiḥ
  • breath: IN = Inhalation; EX = exhalation; 5BR = five breaths
  • Dṛṣṭi: nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb; bhrūmadhye = in the middle of the eye brows; nābicakre = to the navel; ūrdhvadṛṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tip of the foot; pārśvadṛṣṭi = sidewards
×
Contribute