1) THE STARTING POSITION - Sit on a firm surface with your legs extended straight out in front of you, back straight, Stack the shoulders directly on top of the hips and palms besides the glutes.
2) Bend your left knee and place the foot on the floor, with the heel as close to the left sitting bone as possible. Keeps the right leg strong and rotated slightly inward, grounding the head of the thighbone into the floor. Press the back of the right heel and the base of the big toe away from the pelvis. Make sure the inner left thigh presses firmly against the left side of the torso.
3) As a preparation for the full pose, twist your torso to the right and press the back of the left shoulder against the inside of the left knee. Use this leverage to lengthen the left side of the torso along the thigh. Then gently unwind and face forward.
4) Reach your left arm forward and rotate it inwardly, so the thumb points to the floor and the palm faces out to the left. As you reach the left arm forward, lengthen your torso forward and snuggle the left shin into the armpit. Then on an exhalation, sweep the forearm around the outside of the leg. The left hand will press against the outside of the left thigh or buttock.
5) With another exhalation, sweep the right arm around behind your back. Clasp the right wrist in the left hand. Exhale and extend your torso forward from the groins, keeping the lower belly long. Lower the front torso as closely as possible to the right leg. Be sure the shoulders don't scrunch up into the ears; draw the shoulders blades actively down your back.
6) Stay in position for 5 TO 15 seconds , then come up as you inhale. Repeat on the other side for the same length of time.
Marichyasana improves the flexibility of spine, hamstring muscles. It activates intestinal peristalsis, improving digestion and removing constipation. It may relieve mild back pain.
Guidelines / Contraindications:
This asana should not be practiced by those with sciatica problem or neck or lower back problem or people with hypertension or headache.