Marichyasana A (Marīcyāsana) = Posture of Marichi
Dṛṣṭi: pādayoragre = to the tip of the foot
Start in a sitting position with the legs straight out in front.
Bring the right leg up and place the foot on the outside of your right buttock/hip. The knee points upwards.
Strengthen through your left leg and inhale as you raise the right arm up – lift your chest – lengthening the spine.
Exhale as you take the right arm and wrap it around your right leg and behind your back.
Take your left arm behind your back also and see if you can hold your hands (eventually holding the right wrist).
Inhale as you lengthen up through your spine, and then exhale as you fold forwards from your hips. Aim to lay the body along the left leg with your chin resting on the shin.
Fold forwards by leading with your chest rather than pulling with your head or neck.
Hold here for three to five breaths.
Inhale up and out of the pose.
Repeat on the other side.