Marichyasana C is a seated twist found in the Primary Series that mobilizes the hip and shoulder.
How to:
Begin in Dandasana
Extend the left leg and stand on the right foot.
Twist the torso to the right, internally rotating and reaching the left arm on the outside of the right knee. Meet the left hand with the right behind the back.
Hold for 5 breaths.
Unwind yourself and repeat on the other side.
Variations:
Many people have difficulty binding the arms when they first come to this pose. If the arms are close to binding, grab a towel and hold it between the hands. If the arms seem far from binding, simply twist from the torsor and use the arm on the outside of the knee.
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