One-Legged Seated Spinal Twist
Sanskrit Name: Marichyasana C
English Translation: One-Legged Seated Spinal Twist Pose
Also Called: Marichi 's Pose
- Begin seated on your mat with your legs extended straight out in front of you. Bend your right knee and place your right heel as close to your right sit bone as you can. There should be at least eight inches between your right foot and left inner thigh.
- Reach your right arm behind you and plant your palm on the floor. Cross your left elbow over to the outside of your right knee.
- Stay here if this is enough of a twist, or clasp your fingers together. If it's really easy, do a deeper bind around your right knee by holding your left wrist with your right hand, squeezing the top of your left leg with your left fingers (as shown in the photo).
- Hold for five breaths, slowly release, and switch sides.
Here are more detailed instructions on how to do One-Legged Seated Spinal Twist.