English name: The Sage (Marichi) pose

Sanskrit name: Marichyasana A

Step 1: From Dandasana, bend right knee & bring right heel towards the sitting bone

Step 2: Raise right hand and lengthen spine

Step 3: Internally rotate right arm, sweep the forearm around the leg

Step 4: Externally rotate left arm and sweep the arm around the back

Step 5: Clasp left (wrist) hand in right hand

Step 6: Exhale and extend torso forward

Step 7: Lower the torso as close to the right leg as possible

Step 8: Inhale, release arms and lower right knee

Step 9: Exhale to Dandasana

Muscles activated:

Infraspinatus, Teres major/minor, Triceps brachii, Rectus abdominus, Transverse abdominus, Rhomboids

Benefits:

Precautions & Contradictions

Counter pose

Jovy (200hr Yoga TTC 07/14 weekend)

Marichyasana A