Pose Dedicated to the Sage Marichi II

Instructions

1. 1Sit on the floor with both legs extended, then bend the left knee and place the sole of the left foot on the mat close to your left sitting bone.
2. 2Bring the right leg into half lotus by placing the right foot on top of the left thigh, sole facing up.
3. 3On an exhale, rotate the torso to the left and wrap the left arm around the bent left knee.
4. 4Reach the right arm behind your back and clasp both hands together, or hold a strap if your hands cannot meet.
5. 5Root down through both sitting bones, lengthen the spine on each inhale, and deepen the twist on each exhale.
6. 6Hold for five to eight breaths, keeping the chest open and the shoulders away from the ears.
7. 7Release carefully, unwind the arms, and repeat on the opposite side.

Contraindications & precautions

• ⚠Knee injury or pain — avoid half lotus if the knee is inflamed; practice with the foot flat on the mat instead.
• ⚠Herniated lumbar disc — deep twisting compresses the discs and may aggravate symptoms; consult a specialist before attempting.
• ⚠Recent abdominal surgery — the binding action creates strong internal pressure; wait until fully healed and cleared by a physician.