Marichyasana B of the Ashtanga Primary Series is one of what I call “Birthday Cake Poses”. It involves specific ingredients that must be added in the proper order, at the appropriate time, for the recipe to work. The process is essential to honor the intention of the posture.
The first ingredient is the lotus posture. Without lotus, it is really just a version of Marichyasana A. So take your time with your lotus position, finding release in the hip, checking in with the knee, bringing that foot high across the other leg, heel positioned within the line of the pubic bone and belly button. Once you have a workable lotus – perfection is not required, just something that is not painful and gives you space to work the other leg – lean back into the hands so that you can draw the second leg up, heel to sit bone. This moment may reveal some resistance in the hip, acknowledge that and navigate a path through it. If the hip is not too intense, rock your weight forward and diagonally toward the lotus leg. Eventually you want to feel secure in this foundation, the thigh of the lotus leg and the foot of the other side, that sit bone lifted. This is the baking phase of our recipe. Settle into your foundation, sit with ease. If you are still holding on to the planet to avoid falling back, then work here for a while. Next take a forward fold over you lap, reaching around for the bind just as in Marichyasana A, first arm around the upright knee, the other tossed behind the back. Got the bind? Frosting! Lastly, enjoy your dessert, finishing with a deep fold, forehead or chin to the floor. Breathe.
If you rush this posture, you may end up with some distorted version with no integrity. Step by step process draws your awareness to places of resistance and thus places to work. When the full expression is reached it will feel like it makes sense, you will feel ready for it. No hurry! And always honor injuries, especially in the knees. It is certainly acceptable, even encouraged, to modify the lotus during a time of injury.
By Angelique Sandas