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Step 1
Assume the yoga staff pose with your spine tall and straight and your legs extended in front of you. Exhale and bend your right knee, lifting it to the sky and placing your foot flat on the ground. Draw your heel near your buttocks while keeping your spine tall and straight.
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Step 2
Exhale and twist your torso to the right while turning your head to the right. Place your right hand on the floor behind your right buttock to support your upper body. Extend your left arm across your outer right leg.
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Step 3
Lift your hand so your palm points away from you and your fingertips lift to the sky. This is the most common position in the Marichi half twist. Hold for five deep breaths, or move to the advanced pose if you are ready.
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Step 4
Keep your right leg drawn tightly into your body and press the top of your right knee against the back of your left armpit. Extend the left arm and bend the elbow. Wrap your forearm around your right shin. Reach your right arm behind your back and take hold of your left hand.
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Step 5
Hold the pose for five deep breaths, and then exhale as you release your arms and gently twist to center. Return to the staff pose, and then repeat the Marichi half twist on the opposite side.
