Marichi’s Pose II

BENEFITS

• Tones the abdominal organs
• Improves digestion
• Stretches the spine and shoulders
• Calms the mind

CONTRAINDICATIONS

• Low back or knee injuries
• Asthma
• Diarrhea

HOW TO

1. Begin sitting in Dandasana (Staff pose).
2. Draw your right knee into your chest, externally rotate your thighbone, and place your right leg in Ardha Padmasana (Half Lotus pose).
3. Bend your left leg and place the sole of your left foot on the floor, close to your groin. Interlace your fingers around your left shin and squeeze the leg in toward you. Release your hands.
4. Reach your left arm and shoulder forward on the inside of your left leg. Face your palm outward, thumb pointing down.
5. Inhale and bend your left arm, reaching it around the outside of the leg. Then exhale and reach your right arm behind you. Hold onto your fingers, hands, or wrists.
6. Lengthen your spine as you inhale. Then exhale and hinge forward, drawing your torso toward your right knee or the floor.
7. Stay in Marichi’s pose II for several breaths. Inhale and rise. Change sides.

MODIFY OR REPLACE

Alternatives:

• Marichyasana I (Marichi’s pose)
• Baddha Konasana (Bound Angle pose)

Modifications:

• Sit on the edge of a folded blanket.

SEQUENCING TIPS

Before:

• Baddha Konasana (Bound Angle pose)
• Ardha Baddha Padma Paschimottanasana (Half-Bound Lotus Seated Forward Bend)
• Janu Sirsasana (Head-to-Knee pose)
• Bharadvajasana I (Bharadvaja’s Twist)

After:

• Supta Masyendrasana (Supine Spinal Twist)

TEACHING CUES

• Lengthen your spine forward on the inhalations.
• Release your torso toward the floor on the exhalations.

VARIATIONS

• Marichyasana III (Marichi’s pose III)

WATCH OUT FOR

• Coming into Ardha Padmasana incorrectly: Students should first hug the knee into the chest, and then rotate the leg outward.