Yoga Basics: Marichyasana C with Maria De Noda

Transcript

hi it's Maria and today I want to guide you through marriage she asks annecy come to your seat with your legs extended forward and sit up nice and tall keep your left leg extended and bring your right knee in towards you now you can bring the foot all the way by your hip or if that's not possible walk the foot a little further away from you now if the foot is coming up against your thigh and your knee is opening out to the side walk the foot a little further away so it's directly in front of your hip take your right hand behind you and wrap the left arm around the right leg use that to help you create lengthen the spine and to help you open through the shoulders as you twist to your right side you can also take the right arm out the left arm outside of your right leg and the right hand a little closer towards you and see if that feels comfortable for you if that's too much feel free to return to that arm wrapped around the leg instead continue to extend through your left leg but make sure that you have a slight bend in that knee feel free to have the foot further away from you if you need to so that you're twisting still but not forcing yourself to have the foot all the way up by the hip if that works better for you so be where you need to be whatever works better for your body today after holding that for a few breaths release and we'll try that on the left bring the left foot in remember to walk it out further from you if you need to and twist from there or to bring it in closer to you the left hand comes to the floor behind you the right arm is around the leg or the right hands on the leg depending on how far your knee your foot is away from you how straight your knees so as you take that right arm around your leg use that to help you draw the shoulders back and twist from the rib cage shoulders and neck feel free to take the right arm to the outside of your left leg with a palm facing out if you like to go a little further or to keep the arm wrapped or on the leg if that's enough of a twist for you today after taking a few breaths there you can come back to your Center and release the pose so that is Mary chiisana C or 3 thank you so much for watching today I hope that you enjoyed the video please remember to to share and to like and comment and help me grow this channel I'll see you next time with a brand new video you