MARCHIYASANA II POSTURE

The word “marchiya” is derived from a Sanskrit word meaning “a ray of light” and “asana “meaning “posture” or “seat”.
STEPS TO BE FOLLOWED:
•Sit with your spine straight and your legs stretched infront.
•Keep your legs straight and toes together.
•Bend your left knee, your left calf muscle below your left thigh and your left foot closer to your hips.
•Now bend your right knee, get your foot closer to your hips, left chin bone making 90 degree to the mat and your right knee exactly above your right ankle.
•Cross your right hand infront of your shin bone and get it behind.
•Take your left hand from behind and hold your left wrist with your right hand.
•Now slowly bend forward and get your forehead to your left knee.
•Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
•Now slowly lift your head up, release your hands , stretch your legs and relax.
•Repeat it on the opposite side.
BENEFITS:
•It helps in stimulating the abdominal organs.
•It helps in calming the mind.
•It helps in stretching the spine and shoulders.
•It helps in improving the digestion.
•It helps in relieving back pain.
CONTRA-INDICATIONS:
•Asthma, Diarrhoea, Frozen shoulder.
DISCLAIMER:- PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT