ashtanga.yoga

Primary Series · Seated

Marīcyāsana A

मरीच्यासन

Vinyāsa
22
State
8 right, 15 left
Dṛṣṭi
pādayoragra
Grip
The same-side arm wraps the upright shin; hands clasp behind the back, then the wrist

The count

  1. 7sapta↑ injump through — right knee up, right arm wraps the shin, bind behind
  2. 8aṣṭau↓ exfold over the straight leg — 5 breaths
  3. 9nava↑ inhead up
  4. ·↓ exexhale
  5. 10daśa↑ inlift up
  6. 11ekādaśa↓ exjump back — caturaṅga
  7. 12dvādaśa↑ inupward dog
  8. 13trayodaśa↓ exdownward dog
  9. 14caturdaśa↑ injump through — left knee up, left arm wraps, bind
  10. 15pañcadaśa↓ exfold over the straight leg — 5 breaths
  11. 16ṣoḍaśa↑ inhead up
  12. ·↓ exexhale
  13. 17saptadaśa↑ inlift up
  14. 18aṣṭādaśa↓ exjump back — caturaṅga
  15. 19ekonaviṃśatiḥ↑ inupward dog
  16. 20viṃśatiḥ↓ exdownward dog

Counts from Sharath Jois, Aṣṭāṅga Yoga Anuṣṭhāna. Where teachers count it differently, the outline says so. Hear it at speed in the count trainer.