Marichyassana D

Marichyasana D is a deep, seated twist that stretches and strengthens the spine, shoulders, and hips while also promoting digestion and detoxification. To begin, sit in a comfortable cross-legged position with your legs extended in front of you. Bend your right knee and bring your right foot close to your body. Inhale and lengthen your spine, and then, exhale as you twist to the right, placing your left arm around the bent knee. Bring your right hand behind you, fingertips pressing into the mat for support. Keep the twist deep from the base of your spine and engage your core to maintain balance. Stay mindful of your breath as you hold the pose for several breaths, ensuring you lengthen the spine with each inhale and deepen the twist with each exhale. To release, gently untwist and repeat on the other side. Practicing Marichyasana D regularly enhances flexibility and spinal health while also calming the nervous system.