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Marichyasana I or Great Sage Pose I

Source; Yoga Journal (Yoga Journal)


Marichyasana I
Marichi = Named after the Sage Marichi, son of the Creator Brahma · Asana = pose

Great Sage Pose I

Benefits: Stretches your hamstrings and glutes; awakens your torso; promotes circulation in your abdominal organs; develops introspection

Instructions

1. Sit in Dandasana (Staff Pose) with your legs stretched out in front of you, arms by your sides, palms down on the mat. Press into your hands, and engage your triceps to lengthen your arms. Lift the sides of your trunk. Stretch your legs by moving your calf muscles toward your heels, pushing your heels forward. 
2. Bend your left leg, and bring your knee toward your chest. Place your left foot on the mat so it’s parallel to your right thigh and close to your left buttock. Interlock your fingers around the top of your left shin, and lift your elbows to armpit height to pull up your side ribs. On an inhalation, lift the sides of your torso from your hips to your armpits; on the exhalation, press your buttocks down.