mah-ree-chee-AHS-ah-nah B
An advanced seated forward fold that combines a half lotus leg with a bent knee, followed by a bind and forward fold. It provides an intense hip opening, hamstring stretch, and shoulder bind, while stimulating internal organs and fostering deep focus.
Enter half lotus with one leg, bend the other knee.
Bind the lotus foot with the opposite hand behind your back.
Fold forward over the bent knee, keeping the spine long.
Ensure the knee of the lotus leg is free from pain; if any discomfort, release the lotus.
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 and avoiding rounding.
Keep the hips grounded and level.
Deeply opens the hip of the lotus leg and stretches the hamstring of the bent leg.
Provides a deep stretch to the shoulders and promotes spinal flexibility.
Massages abdominal organs, aiding digestion and detoxification.
Cultivates profound concentration and mental stillness.
Builds internal heat and perseverance.
Sit on a folded blanket to elevate the hips, which can help facilitate the lotus and maintain a long spine.
Use a strap to reach for the lotus foot behind your back if your hands don't comfortably reach for the bind.
Stand behind the student. Gently guide the binding arm further around, encouraging the shoulder to open and the hands to clasp.
Avoid forcing the bind; ensure there's no pain in the shoulder or wrist.
Place one hand on the sacrum and the other on the upper back, encouraging axial extension on the exhale as the student folds.
Ensure the student is not rounding the lower back excessively; emphasize length over depth.
Twist and fold deep.
Invite a spiral rotation from the base of the spine as you surrender the torso toward the thigh, mindful of joint integrity.