Maricyasana

Position : Dandasana

Practice :

• Bend the left knee vertically and place the left foot flat on the floor close to the perineum. The inner side of the left foot should touch the inner side of the outstretched right thigh.
• Stretch the left shoulder forward till the left armpit touches the perpendicular left chin. Turn the left arm around the left shin and the thigh. Bend the left elbow and throw the left forearm behind the back at the level of the waist. Now move the right hand behind the back and clasp the left hand with right at the wrist. If it is not possible , clasp the palms or the fingers.
• Turn the spine to the left keeping the outstretched right leg straight.
• While exhaling, bend forward and rest the forehead on the right knee or bend forward as much as possible. 
• Keep both the shoulder parallel to the floor and breath normally.
• Maintain in the position for a minute or as long as possible with normal breathing. Do not strain your body.
• Come back to the starting position and repeat the same on the other side.
• Relax in dandasana with legs apart.

Benefits :

• Stretches the spine and shoulders.
• Tones and massages the abdominal organs.
• Stimulates the liver and kidneys.
• Improves respiration and digestion.
• Relieves fatigue and calms down the mind.
• Recommended this asana for flatulence, constipation and menstrual disorders.

Precautions :

• Avoid this asana who is suffering from diarrhoea and asthma.
• People with low or high blood pressure, severe headache, migraine, rib injury and spine injury should not practice this asana.