Pose Dedicated to the Sage Marichi I

Instructions

1. 1Sit with both legs extended, then bend the right knee and place the right foot flat on the floor close to the right sitting bone.
2. 2Press the right arm against the inner right shin and reach it forward, then wrap it behind the back.
3. 3Bring the left arm behind the back and clasp the hands or use a strap to bind.
4. 4Inhale to lift and lengthen the spine before folding.
5. 5Exhale and hinge forward over the left leg, keeping the left foot flexed and leg active.
6. 6Hold for 5 to 8 breaths, softening the chest toward the left thigh without collapsing the upper back.

Contraindications & precautions

• ⚠Knee injury — the deep flexion of the bent knee and the rotational pressure of the arm bind can strain the joint.
• ⚠Shoulder or rotator cuff injury — the shoulder extension required for the bind should be avoided if there is acute pain.
• ⚠Herniated lumbar disc — forward folding with spinal rotation increases intradiscal pressure and may worsen symptoms.