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Marichyasana II: Full Pose

Intermediate I

This is the second in a 2-part series designed to move you into marichyasana I or A. Following on from what you learned in Marichyasana I: Strength and Stretch, this is a thorough, full-length hatha yoga class that will release the key muscle groups that need to be stretched in order to move into this wonderful, seated arm bind. The hamstrings, shoulders, back and hips are major areas of focus, as is a gentle, careful approach.



Existing Comments

December 2, 2021

don't know what to do to be able to watch this video

February 3, 2021

A great two-parter and wonderful for realignment. My arms are too titchy so I can only dream of a bind, but the strap helps.
December 23, 2020

This is one of my favorite classes, along with the preliminary class. I really enjoy the cuing and the control needed to hold seemingly simple poses. It really takes me out of my head and into my body. Really great stress reliever for me.

December 15, 2020

Thank you for making this pose accessible! I came to this lesson with more than a little trepidation, but I was pleasantly surprised. Previously, I'd been discouraged by teachers who instructed the class to follow along as they demonstrated the full pretzel with no props, as if it was as easy as tying shoelaces. Seeing you sitting on a block and holding a strap made me feel better about what I was able to do. Your advice to bend my "straight" leg allowed me to get my shoulder far enough forward to wrap my arm at least partially around my folded knee. The full pose will remain far beyond my ability, but I can aspire to come closer to what you demonstrated here by sitting on a lower block, moving my hands closer together on the strap, and perhaps even reducing the bend in my "straight" leg.

October 2, 2020

I really enjoyed this thoughtful, slow approach to this pose and my body did too. Thank you.

MaryRose Metcalfe
August 26, 2020

What a great way to finish off this 21-day shoulder challenge. I reached the peak pose and it was because of your gentle guidance and step by step process.

You are awesome.

July 9, 2020

Awesome session David P. You're my Master Jedi :)

June 8, 2020

Just finished this class and wow!! It was great though I still cannot dolphin...almost though! Anyway my question is about a problem I am having with my feet. After standing in warrior or triangle or any of those wide feet stances my feet start to get these almost painful electric shock type feelings in them. They then start to ache. If I drop out of the pose they ease up pretty quick but unsure why it is I holding the pose wrong, maybe pushing my feet to far apart? I double check the alignment and it seems fine but still get the weird shock things. Any ideas? Thanks! Melanie

David Procyshyn
June 10, 2020

Hi Melanie. I'm not sure what is going on. Is it possible that you are gripping your toes, and that is causing the shock? Although, it's more likely an issue in your legs or hips. Hmmm... I wish I could help!

May 5, 2020

Hi David,
I have pretty thight shoulders since my chilhood, many decades ago. I am practicing yoga since 16 years, notably to work this issue and I can tell you that when it comes to shoulders, you're my man !
I am so grateful I found you !! Thank you sooooo much. DL

May 3, 2020

The video keeps stopping. I've had this problem a number of times with different videos. It happens on this site but no problems Netflix etc. Perhaps you need to improve something on your end.

April 27, 2020

I have never been disappointed with any of the content, I am so gratefull for how David manages to share humanity and eneergy even thru a computer screen, during this difficult time this program is something I look forward to and starts my day reminding me that I am not alone. I look forward to many improvements in my spirit and flexibility with the group of teaches and being consistent.

January 3, 2020

Just getting back to yoga after several years off due to injuries and surgeries. I’m surprised how flexible I still am, but oh...what a workout!

October 27, 2019

Awesome guide into the full pose! Can't quite get it without the strap right now but going to add this class to my weekly routine and eventually I'm sure I'll get it!

October 8, 2019

Wonderful class. Stretching it and twisting is the greatest relief. More slower /long yoga sessions, please. Thank you

October 2, 2019

David is so great at explanation and giving options as he works through this practice. It is a truly wonderful experience by the time you get to the peak pose. I felt completely relaxed and could definitely feel my spine and shoulders were less tense. This is a great practice for a day you don't want a vigorous practice.

August 19, 2019

Thank you David. Have been doing this for a while but after this class it’s by far easier to bind. Could you please post a class on marichyasana D. That would be great. Namaste

June 21, 2019

Thank you very much for this great class, David! I can reach the peak pose, but canˋt keep my back straight in the final pose. Should I keep more attention to the straight back and or is it ok??
Thanks in advance for the advice!

David Procyshyn
June 24, 2019

Yes, it's ideal to try to bring you back up straight, but it doesn't mean that you can't do the pose. The most important area to focus on is your pelvis/lower back. Create as much lift there as you can, as though you want to come onto the front edge of your sitting bones. Baby steps!

February 3, 2019

love the twists and the bridge. surprised myself by being able to do the arm bind.

February 1, 2019

Oh my, I can sure tell the difference already with daily practice. The strap makes a big difference too. This was great!

January 29, 2019

Great practice! yesterday was odd/slightly difficult but today was so much better. I think for the first time I really felt my flow. The stretching was amazing I did poses I thought I couldn't. Cannot wait for tomorrow's practice.

January 27, 2019

Great class. Feels good to stretch. Thank you David.

January 24, 2019

Challenging but getting closer, thank you

January 19, 2019

Challenging class but great queuing at the right time.

Monica Semington
January 15, 2019

Hi David!
I am getting more flexible. I am patient and I will eventually reach the pose.
Thank you for the wonderful class

Tess Laure
January 15, 2019

Wow, I've been doing staff pose wrong all these years and didn't even realize! This is why I love going back to beginner classes, they take the time to show you how to do a pose properly. Because it's so easy to do a practice and forget that each muscle has a specific job.

January 14, 2019

After computer problems yesterday - this was a great video today and trouble free.

Katger Lolue
January 14, 2019

Lovely stretch, can begin to feel myself getting more flexible

Sharyl M
January 14, 2019

OK. First thought. Really?! This is for beginners?

January 12, 2019

Best one of this series so far! I like how David reminds us where to put the tension, where to relax.

Tina S
January 11, 2019

I was able to follow and stretch to a point. I like what you said at the end about a matter of balance. I’ve been pushing myself a a little bit. My hips joints are looser, and I seem to be standing straighter. but I’ve been feeling an occasional muscle spasm between my torso and upper thigh. So I shall remember to not overdo it.

January 11, 2019

Nice preparation to get to the pose, slight tightness in my hips made it a bit hard, but was able to clench my fingers together. We probably get better every time we do these routines. Thank you for the wise words at the end, it is so true that it is often a matter of balance and mostly letting go.

January 11, 2019

Balance in effort and release- on and off the mat. Great class.

January 9, 2019

Wonderful class. I did find that during the twist portion of the final pose that my sides muscles gave me a sharp pain and I had to pull out on both sides. I suppose this is a matter of conditioning, although I did wonder if I was twisting too far. In any case, I will continue to work on it. Thanks!

January 9, 2019

Continuation from part 1, helps to do these back-to-back for sure!