Maricyasana I

The Sage Marichi is the son of the Creator, Brahma and the grandfather of the Sun God, Surya.

1. Sit in Dandasana.  Bend the left knee and place the sole and heel of the foot flat on the floor. The calf should touch the thigh.

2. Place the left heel near the perineum, the inner side of the left foot touches the inside of the outstretched thigh. (Place the heel in front of the sit bone, if possible, or slightly to the side.) Press the heel down to draw the sacrum in and lift the chest. 

3. Place the hands by the sides of the waist and lift the spine. This is called Utthita Maricyasana.

4. Place the right hand behind the spine to lift and lengthen the side waist, place the outer left elbow/armpit inside the left knee.

5. Press the elbow into the knee and the knee into the elbow. 

6. Stretch the left arm forward until the armpit touches the perpendicular left shin.

7. Bend the elbow and bring the left forearm behind the back at the waist.

8. Take the right hand behind the back to clasp the left hand with the right wrist. If not possible, reach for the palms, fingertips or a strap.

9. Turn the spine forward to face the leg. Fold forward from the hips towards the  outstretched leg.

10. Gaze at the right big toe.