References

http://www.yogaartandscience.com/poses/forext/mar2/mar2.html

http://en.mimi.hu/yoga/marichyasana.html

Marichyasana II

Marichyasana II is basically named after Marichi. Marichi was the son of Brahma, who was one of the seven lords of creation in Hindu mythology. Marichi means a ray of light.

How to practice Marichyasana II

• first sit in dandasana
• bend your left knee and place your foot on the ground and line it up with your sitting bone
• bring your right leg folding across your lap and place the top of your foot and your opposite thigh
• inhale and reach left arm up
• exhale and fold forward bringing your left arm around your left shin and your right arm around your back and clasp hands
• inhale and move your wrists to the floor
• exhale and lengthen over your right leg and fold your chin to your knee
• inhale and lift out of pose

Muscles involved

• Thoraco-Lumbar Fascia (lower back when folding)
• quadriceps (thighs when folding leg over lap)
• traps, rhomboid, and Latissimus Dorsi (back when folding)

Benefits

• calms mind
• stretches back and shoulders
• stimulates abdominal organs

How I feel

• For me i am not flexible enough to do the full pose, but while I'm practicing Marichyasana II I feel very relaxed. When doing this pose, I'm able to really stretch my upper and lower back well. Most of the time I'm slouching and not standing up straight. By doing this pose it helps me to lengthen and straighten my back.