Marichy D is the fourth and the last of the Marichy poses in the primary series of ashtanga yoga.
      Perhaps the pose represents wisdom. Marichy is Sanskrit and translates to ray of light. In Hindu legend, Marichy is a sage and one of the seven deities of creation or the seven seers who can divine the laws of the universe.
       (do not execute without learning first from a certified ashtanga yoga teacher).

       Lotus your left leg and nestle the left foot atop the right pelvic bone, left knee resting on the ground.
       Fold or bend up your RIGHT leg in a way that “sandwiches” your lotused left foot on your right pelvic bone.
       Rotate your core or twist your core clockwise, that is: rotate your core or twist your core to your RIGHT SIDE, twist up to 3 o’clock or up to 4 o’clock or 5 o’clock (your front is 12 o’clock or zero degrees)… that is: twist to a 90-degree angle or up to 145 degrees if you can manage. The deeper the twist, the better the pose – this is the decisive movement, the twist: it determines the quality of the execution.
        After you’ve made the decisive move, never look back as it will undo what you’ve worked for; at this angle, you should now be looking at a new direction.
          Then make your LEFT hand (your LEFT, not your right) reach out where you came from, without looking back, using your LEFT hand, reach out to where you came from with the LEFT hand.
       In other words, wind your LEFT arm around your RIGHT leg or around your RIGHT knee.
       That is : LEFT arm around RIGHT leg.
      While you’re doing that, your LEFT hand should reach out up to your 12 o’clock and rest on your front core.
      Then, your other hand, your RIGHT hand, should reach out clockwise, back around up to your 12 o’clock until you can touch your left hand. Then, bind.
      Breathe long and deep. (If you cannot breathe deep and long in this pose, it’s not healthy, you’re suffocating your body.)
     And smile. Because this means you have a healthy body mass index. (bmi is weight in pounds divided by height in inches squared multiplied by the constant 703)
     just an opinion, based on experience, you don’t have to believe it— but probably, one can execute Marichy D without assist only after learning it from a certified ashtanga yoga teacher and only if one does not have too much “stuff” around the body – maybe a normal bmi of 23 and lower, regardless of practice . (big, bold assertion – sorry, but that’s the anecdote, perhaps you can verify this theory by looking at the bmi of people who are executing Marichy D without assist so you can understand the nature of the poses) : my bmi before was 25 and could not execute this without assist even with regular practice. i stopped practice because of schedules, got to a bmi of 21 by choosing what i ate,  then without practising ashtanga for years,  i “accidentally” executed Marichy D while at  Teng’s and Jane’s skyplace watching the workmen clean the ledge and dabbling with the reflection against the sky testing seated poses to keep awake.
         Imagine not having walls but just sky, this was how Marichy D eased by.
        The bmi however will not tell you how much body fat you have clinging on you – that requires a gadget to determine but I’m keeping my body fat still, no worries.

        What is the practical application of Marichy D?

         It makes your backbone stronger.
               Happy international women’s day!