Sage Marichi's IV Pose (Marichyasana D)

This deep seated twist combines a half-lotus leg position with a bound arm wrap, targeting the hip rotators, spine, and abdominal organs simultaneously. It is particularly helpful for stimulating digestion and releasing chronic tension in the thoracic spine. From a seated base, one leg enters half-lotus while the other knee bends, and the torso rotates to wrap the arms into a bind behind the back.

Cues

• Root both sitting bones evenly into the floor before initiating the rotation.
• Exhale to deepen the twist, drawing the navel gently toward the spine.
• Keep the lotus foot pressing firmly into the inner thigh rather than letting it collapse.
• Soften the jaw and shoulders as you search for the bind behind your back.