Marichyasana B (Marīcyāsana) = Posture of Marichi
Dṛṣṭi: pādayoragre = to the tip of the foot
Start in a sitting position with the legs straight out in front.
Firstly bring up your left foot and place it on the top of the right thigh. For an easier version place the foot under the thigh on the floor.
Bring the right leg up so that the knee is bent and place it in front of the right thigh or in front of the ankle of the left foot (if foot on the floor)
Strengthen through both legs – ground the feet/foot.
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 bring your forehead down to the floor, and eventually your chin down to the floor.
Fold forwards by leading with your chest and using your abdominal muscles 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.