Marichyasana I (seated)

1. Sit in Dandasana with your legs extended in front of you.

2. Bend your right knee and place your right foot flat on the floor, close to your right sitting bone.

3. Keep your left leg extended.

4. Inhale and lengthen your spine.

5. Exhale and twist your torso to the right.

6. Bring your left arm around your right knee, hugging it close to your body.

7. Reach your right arm behind you, placing your hand on the floor.

8. If possible, clasp your hands behind your back or use a strap.

9. Breathe deeply and evenly.

10. Hold the pose for 5 breaths, then repeat on the other side.

1. Sit in Dandasana with your legs extended in front of you.

2. Bend your right knee and place your right foot flat on the floor, close to your right sitting bone.

3. Keep your left leg extended.

4. Inhale and lengthen your spine.

5. Exhale and twist your torso to the right.

6. Bring your left arm around your right knee, hugging it close to your body.

7. Reach your right arm behind you, placing your hand on the floor.

8. If possible, clasp your hands behind your back or use a strap.

9. Breathe deeply and evenly.

10. Hold the pose for 5 breaths, then repeat on the other side.