Marichyasana I - Marichi I

ALIGNMENT

From Dandasana, bend your right knee and place your foot fist distance from your left thigh, press your foot into the ground, left leg firm

Place your left hand on the ground by your left hip, inhale, reach your right arm up high. Exhale, hinge forward from the hips to the inside of your right leg, palm facing the right side, wrap your arm around your lower right shin

Wrap your left hand around to find the right hand, use a belt to draw the hand together, or reach to bind

Press your right thigh against your upper body. Inhale, reach your sternum forward, exhale, fold forward,
gaze down

Marichyasana II - Marichi II

ALIGNMENT

From Dandasana, bend your left knee and place your foot at the top of your left thigh, heel pressing into your inner groin. Bend your right knee and place your foot in front of your right hip, press your foot into the ground

Place your left hand on the ground by your left hip, inhale, reach your right arm up high, exhale, hinge forward from the hips to the inside of your right leg, palm facing the right side, wrap your arm around your lower right shin

Wrap your left hand around to find the right hand, use a belt to draw the hand together, or reach to bind

Inhale, reach your sternum forward, exhale, fold forward, gaze down

Marichyasana III - Marichi III

ALIGNMENT

From Dandasana, bend your right knee and place your foot fist distance from your left thigh, press your foot into the ground. Press out through your left heel to firm the leg, thigh pressing into the ground

Place your right hand on the ground behind your right hip. Inhale, lengthen up through the spine, exhale, twist to the right from the waist.

Wrap your left arm around your right leg or place your left elbow to the outside of your right leg

Inhale, lengthen the spine, exhale, gently twist a little more, gaze forward or over your right shoulder

Ardha Matsyendrasana - Half Lord of the Fishes

ALIGNMENT

From Dandasana, bend your left knee and place your foot to the outside of your right hip

Step your right footto the outside of your left leg, press into your right foot and ground down into both sit bones

Place your right hand on the ground behind your right hip. Inhale, lengthen up through the spine, exhale, twist to your right from the waist 

Wrap your left arm around your right leg or place your left elbow to the outside of your right leg

Inhale, lengthen the spine, exhale, gently twist a little more, gaze forward or over your right shoulder

Bharadvajasana - Bharadvaja’s Twist

ALIGNMENT

From Dandasana, lean to your right, bend both knees and swing your legs to your left hip

Place your left foot behind your left buttocks and press your right foot into the top of left leg 

Place your right hand on the ground behind you, place your left hand on your right knee. Inhale, lengthen up through the spine, exhale, twist to your right from the waist

Press your left sit bone towards the ground. Inhale, lengthen the spine, exhale, gently twist a little more, gaze forward or over your right shoulder