Marīcāsana D is a variation of Marīcāsana C where one foot is placed in padmāsana. Eventually, the heel will press into the navel in the full expression of this pose. Use of the bandhas is very important here in order to stabilize the pelvic region as you inhale deeply, lifting and spreading the diaphragm. This action will help you twist above the navel as the hips stay grounded. This can be a very difficult posture and takes much practice, patience, and focus. It is extremely rewarding once you have mastered the finer details and are able to perform the D variation calmly and while breathing freely. There are several modifications, which can be used depending on your level of ability demonstrated in this video tutorial by yoga master Sharath Jois.

Related: Marīcāsana A, Marīcāsana B, Marīcāsana C