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A seated forward fold and subtle twist that deeply stretches one hamstring and opens the shoulder for a bind. It stimulates abdominal organs, aids digestion, and calms the mind.
Sit with one leg extended, the other bent with foot near hip.
Wrap arm around bent knee and bind behind back.
Fold forward over the extended leg.
Root down through both sitting bones; sit on a blanket if necessary.
Bent foot flat on the floor, about a fist-width from the hip.
Inhale to lengthen the spine, then exhale to twist and bind.
Lead with the chest as you fold, keeping the spine long.
Keep the extended leg active, foot flexed.