Ashtanga Yoga, often referred to as the "eight-limbed path," is a dynamic and structured practice that encompasses various poses designed to align these three facets of our being. Among the gems of the Ashtanga Yoga Primary Series lies Marichyasana D, a pose that embodies both physical depth and spiritual symbolism. The Essence of Marichyasana D Marichyasana D (mar-ee-chee-AHS-anna), also spelled Marīcyāsana D, translates to Pose Dedicated to the Sage Maricihi. Marichyasana D is the third of four Marichyasana poses from the Ashtanga Yoga Primary Series. I have also written a step-by-step guide for all four of the Marichyasana poses from Ashtanga Yoga’s Primary Series (Marichyasana A, Marichyasana B and Marichyasana C ). Marichyasana D is a seated twisting pose that offers profound benefits for the body, mind, and energy channels. The pose involves a deep spinal twist, binding, and a forward fold. Its multifaceted nature makes it a transformative posture that encourages flexibility, strength, and inner exploration. This is the twelventh seated posture in the Primary Series (yoga chikitsa). All four Marichyasana poses (A, B, C, D) build upon one another preparing students for postures that follow. Benefits of Marichyasana D Physical Benefits Spinal Flexibility: Marichyasana D involves a deep spinal twist, which increases the flexibility of the entire spine, promoting better posture and overall spinal health. Digestive Health: The twisting motion massages the abdominal organs, aiding digestion and promoting the efficient functioning of the digestive system. Hip Mobility: The pose requires the hips to open and rotate, enhancing hip joint flexibility and relieving stiffness. Hamstring and Lower Back Stretch: The forward fold in Marichyasana D stretches the hamstrings and lower back muscles, reducing tension and improving flexibility. Oblique Strengthening: The engagement of the oblique muscles during the twist helps tone and strengthen the sides of the torso. Shoulder Mobility: The twisting action and binding in the pose help improve shoulder flexibility and range of motion. Energetic and Spiritual Benefits Chakra Activation: Marichyasana D stimulates the Manipura chakra (solar plexus), which is associated with confidence, willpower, and self-esteem. It also connects with the Muladhara chakra (root), promoting a sense of stability and grounding. Prana Flow: The pose opens up energy channels in the body, facilitating the smooth flow of prana (life force energy), leading to enhanced vitality and a balanced state of being. Mind-Body Connection: The act of binding in the pose encourages a strong connection between the body and mind, fostering mindfulness and self-awareness. Mental and Emotional Benefits Stress Relief: Twisting poses like Marichyasana D are known to have a calming effect on the nervous system, helping to reduce stress and anxiety. Focused Attention: The complexity of the pose requires concentration and focus, helping to quiet the mind and improve mental clarity. Patience and Persistence: Achieving the full expression of Marichyasana D may take time and consistent practice, teaching valuable life skills of patience and persistence. Inner Exploration: The deep twist and introspective nature of the pose provide an opportunity to explore emotions and thought patterns, fostering emotional release and self-discovery. Overall Well-being Balanced Body: By addressing multiple aspects of flexibility, strength, and alignment, Marichyasana D contributes to a balanced and harmonious body. Enhanced Flexibility: Regular practice of the pose contributes to increased overall flexibility, making daily movements more comfortable and fluid. Holistic Approach: Marichyasana D's combination of physical, energetic, and mental benefits embodies the holistic nature of yoga, supporting overall well-being. Contraindications While Marichyasana D offers numerous benefits, it's important to be aware of its contraindications and practice the pose safely. As with any yoga pose, not everyone's body is the same, and certain conditions may make it advisable to avoid or modify Marichyasana D. Here are some contraindications to consider: Spinal Issues: Individuals with severe spinal issues, such as herniated discs or serious spinal misalignments, should approach Marichyasana D with caution. Twisting poses can potentially exacerbate these conditions. Recent Abdominal Surgery: If you've had recent abdominal surgery or any abdominal trauma, it's recommended to avoid deep twists like Marichyasana D, as they can strain the healing tissues. High Blood Pressure: Twisting poses can temporarily increase blood pressure. If you have uncontrolled high blood pressure or hypertension, it's best to consult your healthcare provider before attempting this pose. Pregnancy: Deep twisting poses are generally contraindicated during pregnancy, especially as the pregnancy progresses. Twists can compress the abdominal area and interfere with the space needed for the growing fetus. Therefore it is NOT recommended that pregnant women take the full expression of this yoga posture. Some expectant mothers will find they can still do the half-lotus with no trouble and other expectant mothers might find it painful. If you do, simply put the foot of the half lotus leg on the ground under the bent knee. Either way you choose to do the half-lotus leg, twist your body away from the bent knee. You can draw your right knee towards your body with your right hand and begin rotating to the left (you will be facing away from your bent leg). However, if you find this variation uncomfortable during pregnancy, omit it altogether until after you’ve given birth. Glaucoma: Marichyasana D involves forward bending and potentially straining the eyes. If you have glaucoma or other eye conditions, consult your doctor before practicing this pose. Knee Issues: If you have knee injuries, pain, or limitations, be cautious with the half lotus position used in Marichyasana D. You might need to modify or skip this pose to protect your knees. Shoulder Injuries: Individuals with acute or chronic shoulder injuries should approach binding in Marichyasana D with care. Overexertion or improper alignment can strain the shoulders. Wrist Issues: If you have wrist problems, the twisting and binding actions could exacerbate discomfort. Proper support and alignment are crucial to avoid strain on the wrists. Recent Surgery: Avoid Marichyasana D if you've had recent surgery on the hips, spine, shoulders, or any area directly involved in the pose. Inexperienced Practitioners: Those new to yoga or with limited flexibility might find the pose challenging. It's important to work gradually and avoid pushing your body beyond its limits. Always prioritize your safety and listen to your body. If you have any medical conditions or concerns, it's wise to consult a healthcare professional or experienced yoga instructor before attempting Marichyasana D or any other challenging yoga pose. In some cases, modifications can be made to adapt the pose to your individual needs and limitations. Be sure to check out our suggestions for modifying Marichyasana D below. Remember that yoga is about creating harmony within your body, so honor your body's signals and make choices that align with your well-being. Tap here to watch a step-by-step tutorial video on 3 modifications/variations and the full expression of Marichyasana D. Step-by-Step Instructions for the Full Expression of Marichyasana D with Sanskrit Vinyasa Count We will be entering this posture from downward facing dog, having just taken a vinyasa after Marichyasana C to seated position. Sapta (Vinyasa #7): From Adho Mukha Svanasana (down dog), look forward and walk or jump your feet through and have a seat on the floor with your legs extended in front of you. Bend your left leg and bring it on top of your right leg into a half-lotus position. Bend your right leg up, working to get your right foot as close as possible to your right glute. Root down into your sits bones and lengthen your spine. Lift your left arm and rotate your upper back to the right. Take your left arm over and around your right leg. Push your left arm into your outer right knee. Bend your left elbow. Wrap your left arm around your bent right knee. Shift your weight from your right hand into your hips, and bring your right arm behind you to grab your left hand/fingers. If possible, bind your fingers or wrist. Breathe here for five deep breaths. Your gaze is to the side over your right shoulder (parsva drishti). Throughout the five breaths, on each inhale, engage Mula Bandha (root/pelvic lock). With each exhale, engage Uddiyana Bandha (naval lock). TIPS:
Asthau (Vinyasa #8) After your fifth breath, exhale and release your arms, straighten both legs to release the posture. Bring your hands to the floor, cross your legs and lift your body up off the ground. Nava (Vinyasa #9) Exhale and jump back into Chaturanga Dandasana. Dasa (Vinyasa #10) Inhale into Urdhva Mukha Svanasana(Upward facing dog) Ekadasa (Vinyasa #11) Exhale into Adho Mukha Svanasana (Downward facing dog) Dvadasa (Vinyasa #12) From Adho Mukha Svanasana (down dog), look forward and walk or jump your feet through and have a seat on the floor with your legs extended in front of you. Bend your right leg and bring it on top of your left leg into a half-lotus position. Bend your left leg up, working to get your left foot as close as possible to your left glute. Root down into your sits bones and lengthen your spine. Lift your right arm and rotate your upper back to the left. Take your right arm over and around your left leg. Push your right arm into your outer left knee. Bend your right elbow. Wrap your right arm around your bent left knee. Shift your weight from your left hand into your hips, and bring your left arm behind you to grab your right hand/fingers. If possible, bind your fingers or wrist. Breathe here for five deep breaths. Your gaze is to the side over your left shoulder (parsva drishti). Throughout the five breaths, on each inhale, engage Mula Bandha (root/pelvic lock). With each exhale, engage Uddiyana Bandha (naval lock). Trayodasa (Vinyasa #13) After your fifth breath, exhale and release your arms, straighten both legs to release the posture. Bring your hands to the floor, cross your legs and lift your body up off the ground. Caturdasa (Vinyasa #14) Exhale and jump back into Chaturanga Dandasana. Pancadasa (Vinyasa #15) Inhale into Urdhva Mukha Svanasana(Upward facing dog) Sodasa (Vinyasa #16) Exhale into Adho Mukha Svanasana (Downward facing dog) Marichyasana D is a testament to the depth and richness of the Ashtanga Yoga Primary Series. It embodies physical, mental, and spiritual dimensions, inviting us to delve into the layers of our being. Through this pose, we not only stretch our muscles but also expand our consciousness, aligning ourselves with the timeless wisdom of yoga. So, as you step onto your mat and into Marichyasana D, embrace the journey of transformation it offers—one twist at a time. If you find the full expression of Marichyasana D to be a challenge, be sure to check out the modifications for this pose below. Tap above or click here to watch a step-by-step tutorial video of Marichyasana D. Marichyasana D Modifications No matter what variation of the pose you choose, move slowly through the posture, acknowledge your limits, and respect your bodies limitations. Variation One (1) Starting from Dandasana (Staff Posture), take your left leg into half-lotus. Bend your right leg up and guide your right foot as close as possible to your glute. Lengthen out of your sits bones (it is ok if your right glute is off the floor). Take your right arm around your left bent knee and take your left arm forward to bind with your right in front of your body. Scoop out of your lower back to extend your torso up and forward. Stay here for five deep breaths. Sit up as tall as you can. With every inhale, engage mula bandha. With every exhale, activate uddiyana bandha. Try to engage your inner left thigh (half-lotus leg) to bring the knee forward and downward. This will help ensure the knee doesn’t float out to the side. At the end of your fifth breath, inhale to look lengthen on last time. Exhale to release the posture. Take your vinyasa. Repeat on the left side. Variation Two (2) Start this modification from Dandasana (Staff Posture). Bring your left leg into half-lotus posture. Bend your right leg up and take your right foot as close as possible to your glute. Lengthen out of your sits bones and take your left arm AROUND your bent right knee. At the same time, work to push the knee towards your chest. Take your right hand (or finger tips) to the floor behind you. This will help you with spinal rotation and balance. Push down into your right hand. Root into your right foot and right hip. Activate your left hamstring (squeeze your inner left thigh). Flex your left foot just enough to keep it active. Breathe here for five deep breaths. With every inhale, extend up out of your torso and push your right hand into the ground. Pull your knee to your chest. Lengthen out of your spine and rotate your torso as you look over your right shoulder (parsva dristhi). At the end of your fifth breath, inhale to look forward. Exhale, release your arm and right leg. Take your vinyasa. Repeat on the left side. Variation Three (3) Start Variation three from Dandasana (Staff Posture). Place your left leg into half-lotus posture. Bend your right leg up and draw your right foot as close as possible to your glute. Extend out of your sits bones (your right glute may lift off the floor, that’s ok). Take your left arm OVER your bent right knee. Push your right knee towards your chest. Press your right hand (or finger tips) into the ground behind you. This will help you with spinal rotation and balance. Push down into your right hand. Root down into your right foot and hip. Activate your left hamstring (squeeze your inner left thigh). Flex your left foot just enough to keep it engaged (tensegrity). Breathe here for five deep breaths. With every inhale, try to extend up out of your torso up and root your right hand into the ground. With every exhale, draw your knee towards your chest. Extend your spine, look over your right shoulder as you rotate your body to the right. After your fifth breath in the posture, inhale to look forward. Exhale to release your arm and right leg. Take your vinyasa. Repeat on the left side. Preparatory Postures Parivr̥tta Trikoṇāsana - https://youtu.be/hfxUTiIz7vQ Parivr̥tta Pārśva Koṇāsana - https://youtu.be/I6EnkExh_-o Marichyasana B - https://youtu.be/T470eQ3sVs8 Marichyasana C - https://youtu.be/2zf3-RPPCxY Practice with The Yoga Shala If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.org for details. Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more! We hope you find this video series helpful to you in creating or maintaining your yoga practice! About Krista Krista Shirley is a level II authorized Ashtanga Yoga teacher. She is deeply passionate about sharing these teachings with all who wish to learn. If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship. Check out www.theyogashala.org for more details. If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India. Check out other Ashtanga Yoga Tutorials
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Yoga, with its rich history dating back thousands of years, has become a beloved practice for individuals seeking physical, mental, and spiritual well-being. Among the many branches of yoga, Ashtanga Yoga stands out for its dynamic sequences and precise postures. In this blog post, we will delve into the intricate details of Marichyasana C, a challenging yet rewarding pose that is a part of the Ashtanga Yoga tradition. The Essence of Marichyasana C Marichyasana C, often referred to as the "Marichi's Pose C," is a seated twist that honors the sage Marichi, one of the mind-born sons of Brahma in Hindu mythology. Marichyasana C (mar-ee-chee-AHS-anna), also spelled Marīcyāsana C, is the third of four Marīcyāsana poses from the Ashtanga Yoga Primary Series. This is the eleventh seated posture in the Ashtanga Yoga Primary Series (yoga chikitsa) . All four Marichyasana postures (A, B, C, D) build upon one another to prepare students for postures that follow. I’ve also written a step-by-step guide for all four of the Marichyasana poses from Ashtanga’s Primary Series (Marichyasana A, Marichyasana B, and Marichyasana D). click here to watch a full yoga tutorial on Marichyasana C Benefits of Marichyasana C Spinal Flexibility and Mobility: Marichyasana C involves a deep spinal twist, which helps improve the flexibility and mobility of the entire vertebral column. The twisting motion stimulates the intervertebral discs, maintaining their health and preventing stiffness. Digestive Health: The compression and massage of the abdominal organs that occur during the twist can aid in digestion, alleviate bloating, and encourage the proper functioning of the digestive system. This can be particularly beneficial for individuals with digestive issues. Detoxification: Twisting poses like Marichyasana C stimulate the organs involved in detoxification, such as the liver and kidneys. The twisting action enhances blood flow to these organs, promoting the elimination of toxins and waste products from the body. Improved Circulation: The twisting and bending of the torso in this pose stimulate blood circulation throughout the body. Enhanced circulation brings more oxygen and nutrients to the cells, helping to rejuvenate the body's systems. Hip and Shoulder Opening: Marichyasana C stretches the hips, thighs, and shoulders. Over time, this can lead to increased flexibility in these areas and relief from tightness or discomfort. Enhanced Lung Capacity: The twist stimulates the chest and encourages expansion of the ribcage. This can lead to improved lung capacity, which is beneficial for overall respiratory health. Mind-Body Connection: This pose requires focus and mindfulness as you work through the twisting motion and maintain your breath. Practicing Marichyasana C can enhance your mind-body connection, promoting a deeper sense of self-awareness. Stress Reduction: The meditative quality of yoga combined with the twist's physical benefits can help alleviate stress and anxiety. The controlled breathing and concentration required during the pose promote a calming effect on the nervous system. Energy Flow: Twisting poses are known to stimulate the flow of energy (prana or chi) through the body's energy channels (nadis or meridians). This can lead to increased vitality and a sense of overall well-being. Internal Massage: As you twist, you create a gentle massaging effect on the internal organs, which can improve their functioning and overall health. Balanced Chakras: In yogic philosophy, twists are believed to activate and balance the energy centers known as chakras. Marichyasana C, with its twisting action, may help balance the solar plexus chakra (Manipura), which is associated with confidence, digestion, and personal power. Patience and Perseverance: This pose can be challenging, requiring patience and perseverance to achieve its full expression. Practicing it regularly can help you develop a growth mindset and a greater sense of determination. Remember, the benefits of Marichyasana C are cumulative and may take time to fully experience. As with any yoga practice, it's important to approach this pose with respect for your body's current capabilities, and not to force yourself into the full expression of the pose if it causes discomfort or strain. Always listen to your body and practice under the guidance of a qualified yoga instructor if you're new to the pose or yoga in general. Contraindications While Marichyasana C offers numerous benefits, it's important to recognize that not all yoga poses are suitable for everyone. Certain individuals may have pre-existing conditions or limitations that make practicing this pose unsafe or uncomfortable. Here are some contraindications and considerations to be aware of before attempting Marichyasana C: Spinal Issues: Individuals with severe spinal issues such as herniated discs, acute back pain, or spinal injuries should avoid or modify this pose. Twisting poses can exacerbate these conditions. Pregnancy: Pregnant individuals, especially in the second and third trimesters, should avoid deep twisting poses like Marichyasana C. It's essential to prioritize the safety of both the mother and the baby. The full expression of this posture is NOT recommended if you are pregnant. Instead, try twisting away from the bent knee. Hug your right knee with your right hand and begin rotating to the left (you will be facing away from your bent leg). However, if this variation is uncomfortable during pregnancy, omit it altogether for now. High Blood Pressure: Deep twists can temporarily raise blood pressure. If you have uncontrolled high blood pressure, it's advisable to avoid or modify this pose to prevent any adverse effects. Recent Abdominal Surgery: If you've undergone abdominal surgery (such as hernia repair) or have any abdominal conditions, consult your healthcare provider or a qualified yoga instructor before attempting deep twists. Hip or Knee Injuries: Individuals with acute or chronic hip or knee injuries should approach this pose with caution. It's crucial to avoid straining these areas. Wrist Issues: If you have wrist problems such as carpal tunnel syndrome or wrist pain, the arm positioning in Marichyasana C might aggravate the condition. Limited Range of Motion: If you have limited flexibility in the hips, shoulders, or spine, forcing yourself into the full expression of this pose can lead to strain and potential injury. Beginners: Marichyasana C is an intermediate to advanced pose. Beginners should focus on building a strong foundation in simpler poses before attempting this deeper twist. Digestive Disorders: Individuals with severe digestive disorders, such as inflammatory bowel disease, should approach deep twists cautiously. Consult with a healthcare professional before attempting this pose. Breathing Difficulties: If you have respiratory issues or find it challenging to breathe comfortably in the pose, it's best to avoid or modify it. Recent Injury: If you have a recent injury, especially in the hips, spine, or shoulders, it's wise to avoid Marichyasana C until you've fully recovered. Always prioritize your safety and well-being. If you're unsure whether Marichyasana C is appropriate for you, consult a qualified yoga instructor or a healthcare professional before attempting the pose. They can provide personalized guidance and modifications tailored to your individual needs and limitations. Remember that yoga should be a mindful and nourishing practice, and it's okay to skip or modify poses that don't align with your body's current condition. Tap here to watch a step-by-step tutorial video on Marichyasana C Step-by-Step Instructions for the Full Expression of Marichyasana C with Sanskrit Vinyasa Count We will be entering this posture from downward facing dog, having just taken a vinyasa after Marichyasana B to seated position. Sapta (Vinyasa #7): From Adho Mukha Svanasana (down dog), look forward and walk or jump your feet through and have a seat on the floor with your legs extended in front of you. Bend your right leg up and bring your right foot as close to your right glute as you can. Create a hands width of space between your inner left thigh and your right foot. Root down into your sits bones and lengthen your spine. Take your left arm over and across your bent right leg. Press your upper left arm into your outer right knee. Bend your left elbow and wrap your left arm all the way around your bent right knee. Shift your body weight up and out of your right hand, into your hips. Bring your right arm behind you to meet your left fingers or hand. If you can, bind your fingers or wrist. Breathe here for five deep breaths. Your gaze is Parsva Drishti - look over your right shoulder. Actively engage Mula Bandha (root/pelvic lock) with each inhale, and Uddiyana Bandha (naval lock) as you exhale. TIPS
Asthau (Vinyasa #8) After your fifth breath, exhale and release your arms, straighten both legs to release the posture. Bring your hands to the floor, cross your legs and lift your body up off the ground. Nava (Vinyasa #9) Exhale and jump back into Chaturanga Dandasana. Dasa (Vinyasa #10) Inhale into Urdhva Mukha Svanasana(Upward facing dog) Ekadasa (Vinyasa #11) Exhale into Adho Mukha Svanasana (Downward facing dog) Dvadasa (Vinyasa #12) From Adho Mukha Svanasana (down dog), look forward and walk or jump your feet through and have a seat on the floor with your legs extended in front of you. Bend your left leg up and bring your left foot as close to your left glute as you can. Create a hands width of space between your inner right thigh and your left foot. Root down into your sits bones and lengthen your spine. Take your right arm over and across your bent left leg. Press your upper left arm into your outer left knee. Bend your right elbow and wrap your right arm all the way around your bent left knee. Shift your body weight up and out of your left hand, into your hips. Bring your left arm behind you to meet your left fingers or hand. If you can, bind your fingers or wrist. Breathe here for five deep breaths. Your gaze is Parsva Drishti - look over your left shoulder. Actively engage Mula Bandha (root/pelvic lock) with each inhale, and Uddiyana Bandha (naval lock) as you exhale. Trayodasa (Vinyasa #13) After your fifth breath, exhale and release your arms, straighten both legs to release the posture. Bring your hands to the floor, cross your legs and lift your body up off the ground. Caturdasa (Vinyasa #14) Exhale and jump back into Chaturanga Dandasana. Pancadasa (Vinyasa #15) Inhale into Urdhva Mukha Svanasana(Upward facing dog) Sodasa (Vinyasa #16) Exhale into Adho Mukha Svanasana (Downward facing dog) If you find the full expression of Marichyasana C to be a challenge, be sure to check out the modifications for this pose below. Ashtanga Yoga's Marichyasana C is a powerful pose that encapsulates the essence of yoga: the union of body, mind, and spirit. Its multifaceted benefits make it a valuable addition to any practitioner's routine, but it's important to approach it with patience and respect for your body's limitations. As you deepen your practice, you'll find that Marichyasana C not only cultivates physical strength and flexibility but also offers a profound journey into self-awareness and stillness. Marichyasana C Modifications Variation One (1) Start this pose from Dandasana (Staff Posture). Inhale and bend your right leg up. Bring your right foot as close to your glute as possible. Make sure you leave about a hands width distance between your inner left thigh and your right foot. Lift out of your sits bones and wrap your left arm around your bent right knee. Pull the knee to your chest. Bring your right hand (or finger tips) to the floor behind your right hip to help you with spinal rotation and to balance. Push down into your right hand. Press into your right hip and foot to ground your body. Activate your left quadricep. At the same time flex your left foot. Breathe here for five deep breaths. As you inhale, work to lift your torso up and press your right hand further into the floor. This activation will help you create tensegrity or opposition of force to create greater stability. As you exhale, continue pulling your knee into your chest and extend out of your chest. Continue working to rotate and look over your right shoulder. After five deep breaths, inhale and look forward. Exhale and release your arm and right leg. Take your vinyasa. Repeat on the left side. Variation Two (2) Start the posture from Dandasana (Staff Posture). Bend your right leg up. Take your right foot and bring your it as close to your glute as you can. Your goal is to keep about a hands width distance between your inner left thigh and your right foot. Lift out of your sits bones and wrap your left arm OVER your bent right knee. Press the knee towards your chest. Take your right hand (or finger tips) to the floor behind you. This will help you rotate your spine and keep you balance. Root down through your right hand and ground down into your right foot and right hip. Activate your left quadricep. Flex your left foot. Breathe here for five deep breaths. Maintain activation in your body during your five breaths. As you inhale, lift your torso up and push your right hand into the floor. As you exhale, pull your knee towards your chest. Lift your chest up. Rotate your body to the and look over your right shoulder. At the end of your fifth breath, inhale and look forward. Exhale and release your arm and right leg. Take your vinyasa. Repeat on the left side. Preparatory Postures: Parivrtta Trikonasana - https://youtu.be/hfxUTiIz7vQ Parivrtta Parsva Konasana - https://youtu.be/I6EnkExh_-o Marichyasana A - https://youtu.be/dhNxnf6Lk_s Practice with The Yoga Shala If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.org for details. Be sure to signup for our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more! We hope you find this video series helpful to you in creating or maintaining your yoga practice! About Krista Krista Shirley is a level II authorized Ashtanga Yoga teacher. She is deeply passionate about sharing these teachings with all who wish to learn. If you want to join Krista in person she teaches daily classes at The Yoga Shala in Winter Park, Florida. She also offers virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship. Check out www.theyogashala.org for more details. If you do not live in Central Florida and want to find an authorized teacher in your area, check out our teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India. Check out other yoga tutorials on our Youtube Channel
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