Marichyasana I (Sage Marichi's Pose)

<h2> Marichyasana I (Pose Dedicated to the Sage Marichi)</h2>

This asana is named after a sage called Marichi, the son of Brahma the creator and the grandfather of the Sun God (Surya).

Marichyasana I in brief

1. Sit in Dandasana.
2. Bend the left leg so that the left knee points upwards, keep the base of the foot on the floor, and the inner edge of the foot should touch the extended right thigh; the left heel should be close to the back of the left thigh.
3. Keep the left arm at the outer edge of the left knee, extend the left shoulder forward so that the armpit touches the left shin; now, with a twisting movement, turn the arm back, thus encircling the left knee. Take the right arm behind the back and catch the left wrist. Take a couple of breaths in and out.
4. On an exhalation extend the trunk upwards (position 1). Keep the head straight and look forward. Stay in this position for five seconds, breathing normally.
5. Exhale, extend the trunk further and bend forward so that the abdomen and the thigh merge with each other. The chin should move beyond the knee. Keep both shoulders in line with each other.
6. Stay in this final position of the asana for 20-30 seconds, and for one minute if possible, breathing normally. While doing so:
      (1) the right leg should be straight; do not let it turn outwards;
      (2) hold the wrist firmly in order to press the trunk against the thigh;
      (3) do not let the trunk lean to the right.
7. Inhale and lift the head as in position 1. Release the hands, stretch the left leg forward and come into Dandasana.
8. Now do the asana on the other side, bending the right knee and stretching the left leg, replacing the word «left» with «right» in the instructions and vice versa. Stay in the pose for the same length of time, then return to Dandasana.

Special notes:

(1) If the abdomen is large, the bent leg will tend to move out to the side. Make sure that it stays vertical.
(2) At first it is difficult to catch the wrist, so begin by catching the fingers, then the palm, and gradually the wrist.
(3) If the thighs and the buttocks are heavy, remember the following:
        (a) as you twist and turn the left arm back, the left side of the back and the left side of the spine should be extended forward so that the left palm almost touches the right foot and then encircles the knee;
        (b) there should be no gap between the left armpit and the left shin; in this position the left arm can extend fully;
        (c) at first interlock the fingers, then the palms, and finally catch the wrist, depending on your abilities and your progress.

The effects of practising Marichyasana I

A forward bend of this kind, in which the chin comes down onto the knee of the extended leg, produces a strong contraction of the abdominal organs, which increases the circulation of blood around them and makes them healthy. At first the forward bend does not work at all with the hands clasped behind the back, but this will come with practice. This asana also exercises the dorsal region of the spine.