Poses >> Marichyasana II

Marichyasana II or B

Asana dedicated to Marichi (a sage and son of Brahma)

Proceed with caution when working with lotus. Lotus position should be practiced over time; be aware of the shifting and unpredictable sensations that arise in the knees.

1. Start in a seated position.
2. Inhale and take the left leg into half lotus by drawing the left foot high up on the right thigh. Notice any pain or stiffness. (Modification: if this position is not comfortable, mimic the half lotus by placing the left foot under the right leg, bending the right knee so the heel of the right foot touches the top of the left.)
3. If half lotus is comfortable, keep the left foot active to protect the knee and bend the right knee, drawing the heel of the foot close to the body.
4. Shift your weight slightly forward; the left knee will lower to the ground. (If you have reached your edge then stay here and hug the right knee with both hands.)
5. Exhale and begin to fold forward, bringing the right elbow to the inside of the leg. The armpit should eventually follow and touch the inside of the right knee.
6. Rotate the right elbow up to the sky and slide the hand to the outside of the right thigh; reach the left hand behind the back and try to clasp the fingers, or take the left wrist in the right hand.
7. The forward fold should deepen with every exhale. Eventually you will place your chin onto the floor. Keep the gaze focused on the nose.
8. After your fifth round or breath, inhale and slowly rise.
9. Exhale release.
10. Repeat on the opposite side. Props can be helpful in assisting in this posture. You can place a blanket under the knee and use a strap to help bind. Just be wary of becoming dependant on the props. More important than trying to bind or force your leg into half lotus is sitting tall and breathing; allow the breath to facilitate in the healing of the knees and let the body open and soften under its terms. Our stiffness does not happen over night; we have placed many years of physical and emotional stress onto the body, which takes time to heal. Our body communicates to us through our aches and pains so learn to be mindful and not to force your will onto the body. Learn to listen without judgment and find joy in the struggles and hardships as happiness in the light.

Video and Text by Yogamates Featured Teacher: Alicia Johnson