Marichi's Pose

Marichyasana is a series of postures incorporating forward bends and twisting with deep hip and groin opening that can provide massage for the internal organs and provide a deep stretch for the postural muscles in the lower torso. The pose is named after Marichi, one of the seven sons of Brahma, the creator deity in Hinduism. The name Marichi refers to a shining ray of light, or effulgence. The involvement of the fiery third chakra, Manipura, in the posture  may explain this postures namesake. 

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Thread the Needle Pose
Sucirandrasana

Lay on the back with the knees bent, feet on the floor Cross your left foot over the right knee and flex the ankle.
Variation I:  Gently press the upper inner left thigh away from your belly. Hold for 10 breaths, then release and change sides.
Variation II:  Draw the legs towards the chest and clasp the hands behind the right thigh. Hold 10 breaths then release and change sides.
Therapeutics: Opens the outer hips and provides traction to the lower back.

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Happy Baby Pose
Anandabalasana

Lay on the back with the knees bent and feet on the floor. Draw both knees into the chest with the knees to the outside of the body. Either hold the backs of the knees with the forearms or hold the outside of the feet with the hands and draw knees towards floor. Keep the pelvis flat on the floor to avoid rounding the back. 
Therapeutics: Stretches the groins, inner thighs and hamstrings.

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Crescent Lunge to Runner's Lunge Flow 
Anjaynasana to Ardha Hanumanasana Vinyasa

Begin on all fours and bring left foot between hands. Inhale sweep arms forward and up to the heart (shown) or overhead pressing pelvis forward. Exhale touch floor on either side of foot as you press pelvis back evenly and extend chest over the straight leg. You may also use blocks under the hands if it is difficult to reach the floor.
Repeat to both sides 5 times with the breath.
Therapeutics: Stretches hip flexors and strengthens legs.

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Lizard Pose
Utthan Prishtasana

​From all fours, step the right foot far enough forward so that the right knee does not go beyond the right ankle. Lean the pelvis forward and bring both hands on the floor to the inside of the right foot.
Variation I: Lower the torso toward the floor as you first keep the left knee on the floor. 
Variation II: Extend the back leg and raise the left knee away from the floor.
Hold both variations for 5 breaths, before releasing and repeating to the opposite side.
Therapeutics: Stretches deeply into the groin of the front leg and hip flexors of the back leg. 

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Garland Pose II
Malasana II

Stand with feet hips-width apart. Bend forward from hips into Uttanasana. Drop hips towards floor, lift heels from floor if necessary or use rolled blanket for support under heels. Lean forward between the knees and wrap arms around the front of shins. Hold the backs of the heels and release the head forward.
Hold up to 1 minute then release.
Therapeutics: Stretches lumbar, opens ankles, strengthens legs ​

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Marichi's Pose II
Marichyasana II

Sit in Dandasana. Bend right knee and either step the foot down in front of right sit bone, or cross over and step outside of right thigh. Inhale and sit up tall through torso, wrap left arm around front of right knee, right arm reaches to floor behind torso. Exhale and twist into right leg, belly, ribs, chest and head
Hold for 5-10 breaths then release and change sides.
Therapeutics: Opens hips, stretches muscles along spine & neck

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Marichi's Pose I
Marichyasana I 

Sit with right leg straight and left foot on floor in front of the let sit bone, keeping legs hips-width apart. Inhale and sit up tall through front of chest bringing left arm inside left knee. Exhale and release forward over right leg. 
Hold up to 1 minute each side, then release. 
Therapeutics: Stretches back of legs, hips and lower back

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Marichi's Pose  III
Marichyasana III 

Sit in Dandasana. Bend left knee and place left foot in front of left sit bone. Inhale and sit up tall through torso, wrap left upper arm around front of bent shin with hands reaching behind the torso. Exhale and twist away from bent knee making clasp behind back or using strap. 
Hold for 5-10 breaths then release and change sides.
Therapeutics: Opens hips, stretches muscles along spine & neck

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Bridge Pose
Setu  Bandha

Lay on back with knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees. 
Hold 5-15 breaths and release.
Therapeutics: Opens chest, activates thyroid, tractions spine

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Corpse Pose
Savasana 

Lie on back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.
Therapeutics: Allows for integration of mind and body after asana practice, promotes restful awareness

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