Marichyasana D is an advanced bound twist in the Marichyasana family, often involving a lotus-style leg position. Do not force the knee or use the arm to lever the spine; learn the specific version directly from a qualified teacher.
梵文名称Marichyasana D
练习类型Bound seated twist
建议级别高级
在舒适的范围内练习本指南仅供一般教育参考，不构成针对个人的医疗建议。如果感到剧烈疼痛、麻木、头晕或呼吸困难，请立即停止。
What is Sage Marichi's IV?
Marichyasana D is a demanding combination of seated rotation and binding. The exact form varies, and a half-lotus leg position may be part of the method.
How should this posture be approached?
Use direct instruction from a qualified teacher. This article does not prescribe entry or binding steps.
- Do not force a lotus leg or press the knee toward the floor.
- Avoid levering the torso with the arms.
- Stop for spinal, hip, or knee pain, numbness, or dizziness.
- Use an unbound seated twist as an alternative.
What is a gentler alternative?
Practice a small-range Marichyasana C or a supported cross-legged twist without a bind.
Common question: Should I pull the bind tighter to deepen the twist?
No. The arms should not be used to force rotation; learn the appropriate range in person.
参考文献与扩展阅读
这些参考文献提供一般背景信息。它们并不验证本页中的每一项要领，也不能替代合格教师的指导。
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety; not pose-specific instruction or endorsement.