Marichyasana I

                                                                       Marichyasana
The fingers gain in strenght by the practice of this aasana.In the preceding aasnas (namely, janusheersaasana,Ardha Baddha Padma pashchimottaanaasana and Tryanga Mukhyakapaada Pashchimottaanaasana the abdominal organs are made to contract by gripping a leg with the hands. In this aasana the hands do not hold the legs.To bend forward and to rest the chin on the knee of the extended leg the abdominal organs have to contract vigorously.This creates a better circulation of blood round the abdominal organs and keeps them healthy.In the beginning it is bery difficult to bend forward at all after gripping both hands behind the back, but it comes with practice. The dorsal region of the spine is also exercised in this aasana.

Step by Step
Sit in Dandasana (Staff Pose). Bend your left knee and place the foot on the floor, with the heel as close to the left sitting bone as possible. Keep the right leg strong and rotated slightly inward, grounding the head of the thighbone into the floor. Press the back of the right heel and the base of the big toe away from the pelvis. Make sure the inner left thigh presses firmly against the left side of the torso.


As a preparation for the full pose, twist your torso to the right and press the back of the left shoulder against the inside of the left knee. Use this leverage to lengthen the left side of the torso along the thigh. Then gently unwind and face forward.


Reach your left arm forward and rotate it inwardly, so the thumb points to the floor and the palm faces out to the left. As you reach the left arm forward, lengthen your torso forward and snuggle the left shin into the armpit. Then on an exhalation, sweep the forearm around the outside of the leg. The left hand will press against the outside of the left thigh or buttock.


With another exhalation, sweep the right arm around behind your back. Clasp the right wrist in the left hand. Exhale and extend your torso forward from the groins, keeping the lower belly long. Lower the front torso as closely as possible to the right leg. Be sure the shoulders don't scrunch up into the ears; draw the shoulders blades actively down your back.


Stay in position for 30 seconds to a minute, then come up as you inhale. Repeat on the other side for the same length of time.