How to Do the Marichi Yoga Pose

You'll find a variety of yoga poses in the "Dedicated to the Marichi" series, and there are many levels for each pose, from beginner to advanced. The advanced Marichi pose, or "Marichi A," promotes flexibility in your legs and arms.

Difficulty: Moderate

Instructions

1. Begin in the yoga staff pose, sitting with your spine straight and your legs extended in front of you. Flex your feet, pulling your toes in.

2. Exhale as you bend the right leg and place the heel near your right sits bone, turning the right knee to point to the ceiling. Keep the leg pulled in tight to your body.

3. Continue your exhale as you lean forward, keeping your spine straight, and wrap your hands around the ball of your left foot. Hold for five deep breaths.

4. Keep your torso hovering over your left leg and as you exhale, swing your arms behind you. Your right armpit should cup the front of your right leg, just below the knee. Try to hold your left wrist with your right hand to complete the pose.

5. Hold the full pose for five deep breaths, and then exhale as you release your arms and slowly lift to sitting. Extend your right leg, return to the staff pose and repeat on the opposite side.

Tips & Warnings

• For those not yet flexible enough to reach the full Marichi pose, try holding a strap between your hands behind your back, slowly inching your hands closer together as you perfect the posture.

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