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.