also known as Marichi’s Pose.This asana is dedicated to the sage Marichi, son of the Creator, Brahma. Marichi was the grandfather of Surya (the Sun God). Marichyasana 1 details provided to you by YogaIQ.
1. Sit on the floor with the legs extend straight in front. (Step 1)
2. Curve the left knee and place the sole and heel of the left foot flat on the floor. The shin of the left leg should be rising straight up to the floor and the calf should touch the thigh. Put the left heel near the perineum. The inside of the left foot should touch the inside of the outstretched right thigh.
3. Extend the left shoulder forward till the left armpit touches the perpendicular left shin. Turn the left arm round the left shin and thigh, bend the left elbow and throw the left forearm behind the back at the level of the waist. Then move the right hand behind the back and clasp the left hand with the right at the wrist or vice versa. If that is not possible then clasp the palms or the fingers. (Step 2)
4. Now, turn the spine to the left, keeping the outstretched right leg straight. Stay in this posture gazing at the extensive right big toe and take a few deep breaths.
5. Breath out, and curve forward. Put the forehead, then the nose, next the lips and lastly the chin on the right knee. (Step 3) While in this position, keep both shoulders parallel to the floor and breathe normally. Hold the posture for about 30 seconds and see that the back of the entire extended leg rests on the floor throughout.
6. Breath in, raise the head from the right knee (Step 4), loosen up the hands, straighten the left leg and come to position 1. (Step 1)
7. Repeat the pose on the other side for an equal amount of time.
The fingers gain in strength by the practice of this asana. Practice of this posture abdominal organs are made to contract by gripping a leg with the hands. In this pose the hands do not grip the legs. To curve forward and to rest the chin on the knee of the extended leg the abdominal organs have to contract vigorously. Practicing Marichyasana creates a better circulation of blood round the abdominal organs and keeps them healthy. In the beginning it is very difficult to bend forward at all after gripping both hands behind the back, but it comes with practice. The dorsal region of the spine is also exerted in this pose.