Sage Marichi Twist Pose - Marichyasana

Technique

1. Sit with your legs stretched out and palms flat by your sides.

2. Then bend your right knee and bring your heel as close to your right groin as possible. Press it firmly into the floor.

3. Exhale, rotate your torso to the right and wrap your left arm around your right thigh.

4. Hold the outer thigh with your left hand, then place your right palm on the floor behind your back.

5. Remember to keep your straight leg and bent-knee foot grounded.

6. Continue stretching your spine a little more with each inhalation, and twisting with each exhalation.

7. Gently turn your head to the right and try to look back, to complete the twist in your cervical spine.

8. Maintain the pose for as long as you can.

9. Then release with an exhalation, reverse the position for an equal length of time.