Sit with the legs extended straight out on the floor. While exhaling, bend the right knee, bringing the heel toward the buttocks. Bend the torso to the right and place the left arm around outside of the right knee, and grab the right wrist (or hand) with the left hand behind your back. The head looks back, over the right shoulder. Keep the left leg straight and flex the toes. Hold for a few breaths and repeat on the other side.
Marichyasana C1, C2 and C3 are other easy options for beginner students.
- This pose helps to calm the brain and stretch the spine and shoulders.
- It also stimulates the abdominal organs, including the liver and kidneys.
- It can improve digestions, flatulence and constipation.