ashtanga.yoga

Primary Series · Seated

Marīcyāsana C

मरीच्यासन

Vinyāsa
18
State
7 right, 12 left
Dṛṣṭi
pārśva
Grip
The opposite arm wraps the upright knee from outside; the hand catches the other wrist behind

The count

  1. 7sapta↑ injump through — right knee up, twist right, left arm wraps the knee
  2. ·↓ extwist and bind — five breaths — 5 breaths
  3. 8aṣṭau↑ inlift up
  4. 9nava↓ exjump back — caturaṅga
  5. 10daśa↑ inupward dog
  6. 11ekādaśa↓ exdownward dog
  7. 12dvādaśa↑ injump through — left knee up, twist left, right arm wraps the knee
  8. ·↓ extwist and bind — five breaths — 5 breaths
  9. 13trayodaśa↑ inlift up
  10. 14caturdaśa↓ exjump back — caturaṅga
  11. 15pañcadaśa↑ inupward dog
  12. 16ṣoḍaśa↓ 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.