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Step 1
Enter the yoga staff pose with your spine erect and your legs extended with feet flexed. Exhale and bend your right knee, placing the foot flat on the floor near your right hip and turning the knee up towards the sky.
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Step 2
Bend your left knee, keeping the leg near to the ground and place the top of your foot on the floor between your right heel and right hip. Hold here or lift the left foot to rest on your upper right thigh, held tightly between your lower abdomen and right thigh.
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Step 3
Inhale deeply into the position, lift through the spine and relax the hips. Exhale and soften your belly as you twist you torso to the right. Look to the right and extend your left arm in front of your outer right leg. Place your right palm on the floor behind you to help support your spine.
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Step 4
Lift your left hand and turn the palm so it faces forward with fingertips to the sky and hold here for five deep breaths. If you are comfortable in this position, move to the next level.
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Step 5
Press the back of your left arm against your right leg and on another exhale, bend both of your elbows. Wrap your left forearm around your right shin and your right arm around your back to join hands behind you.
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Step 6
Hold your most advanced position for five deep breaths and then exhale as you slowly twist back to center. Return to the staff pose and perform the Marichi full twist on the opposite side.
