Marichyasana D
Functional Ashtanga

Marichyasana D

Sage Marichi D
Hip External Rotation

Marichyasana D (Pose Dedicated to the Sage Marichi D)

Most challenging Marichyasana, combining lotus, twist, and bind.

Key mobility requirements: hip external rotation, shoulder internal rotation, knee flexion

FRC Mobility Protocols

These videos target hip external rotation for Marichyasana D:

  1. Hip Joint External Rotation Passive Stretch
  2. Hip Joint External Rotation PAILS & RAILS
  3. Hip Joint External Rotation PNF
  4. Hip Joint External Rotation Passive Range Hold
  5. Hip Joint External Rotation Hovers
  6. Hip Joint External Rotation Lift Offs

Other Movements in Marichyasana D

6 more
Elbow Flexion Elbow Flexion in Marichyasana D
Hip Flexion Hip Flexion in Marichyasana D
Knee Flexion Knee Flexion in Marichyasana D
Shoulder Extension Shoulder Extension in Marichyasana D
Shoulder Internal Rotation Shoulder Internal Rotation in Marichyasana D
Spine Rotation Spine Rotation in Marichyasana D
Marichyasana D Study Guide →