Marichi's Pose C

You Should Feel

Deep twist through your spine. Stretch in your outer hip and shoulder. Work in your core to maintain length.

How to Get Into the Pose

• 1Sit with one leg extended, other leg bent with foot on ground outside your thigh
• 2Sit tall, lengthening your spine
• 3Wrap opposite arm around bent knee, hand reaches behind you
• 4Twist from your belly, ribs, then shoulders
• 5Other hand can press into ground behind you or bind with wrapped arm
• 6Gaze over your back shoulder

Modifications

• •If hips are tight: Sit on a block, keep bottom leg bent instead of extended
• •If twist feels inaccessible: Don't bind—keep both hands on the ground for support
• •If shoulders are tight: Use a strap to connect your hands if binding
• •To deepen: Full bind with hands clasped behind back