MARICYASANA I
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sit in Dandasana
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bend right knee and bring foot towards body placing the
edge of the foot against the left inner thigh
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keep left leg active
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turn to the left and bring the right upper arm in front of
the right knee placing right hand on the shin
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place the left hand beside the left hip
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rotate right arm inward so palm faces back
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bend elbow and take right arm around the leg then behind the back
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at the same time bend the left elbow and catch the right hand
(a strap may be used if hands do not reach each other)
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lift trunk and turn it as far left as possible
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turn the head to the right
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hold for 20-30 seconds
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repeat on the other side
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