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Marichyasana II or Forward Extension II largely bears much similarity of the popular asana known as Marichyasana I. When perfectly practicing this particular asana or posture, do try to largely encourage your right back bone just down towards the floor. This posture helps to bring in a sense of stability and evenness in the whole body with a lot of perfection. It can be indulged with placing a folded blanket just under the knee for a better comfort level. This asana involves the participation of calf muscles, Triceps/Bicep muscles, neck muscles, thigh muscles, core muscles and wrist muscles to a great extend.

How to perform it – Follow the following steps in order to complete the Marichyasana II or Sage Marichi Twist Pose II –

1. Initially this asana is performed with Staff pose or Dandasana by drawing the right leg perfectly back into Half lotus pose or Ardha Padamasa.
2. Then just draw your left leg slightly back in the position for Marichyasana.
3. Do inhale plus directly reach for the left arm up and then extend through the left side.
4. Then exhale and fold the extended left arm just wrap around the left side shin
5. Do place the right arm just behind you.
6. Then clasp the left wrist with a lot of perfection in the right hand.
7. Do inhale and draw the wrist slow and steadily down towards the ground.
8. Then lift the sides of the truck to a great extend.
9. Do exhale plus then lengthen the trunk over the right leg.
10. Do bring the chin just towards the knee.
11. Then remain in this position for few seconds.
12. Do inhale and come out of the posture to Dandasana or Staff pose.
13. Do repeat this posture on the other side.

Anatomical Focus

The anatomical focus of Marichyasana II or Forward Extension II deals with legs, thighs, hips, wrists, back, shoulder, neck and head to a great extend.

Therapeutic Applications

The therapeutic applications of Marichyasana II or Forward Extension II are better for healing Constipation, menstrual pain, Digestive problems, Asthma, Fatigue, Sciatica and Low back pain to a large extend.

Benefits – There are many benefits of Marichyasana II or Forward Extension II. Few of them are as follows –

1. It message internal organs
2. It perfectly calms brain and mind.
3. It improves digestion and desperation.
4. It stimulates liver and kidneys.
5. It elongates shoulders and spine.
6. It stretches the shoulder and spine.
7. It perfectly restores the power of digestion.
8. It calms the mind and brain.
9. It gives relief for abdominal pain during menstruation for women.
10. It really strengthens and stretches the hips, shoulders and hamstrings.
11. It rightly activates the organs of the abdominal.
12. It stimulates better metabolism and digestion.
13. It stretches the spine.
14. It stimulates kidneys and liver.
15. It improves digestion
16. It gives relief by reducing the mental stress and physical strain
17. It really strengthens and stretches the inner thighs.
18. It perfectly anchors the outer knee ligament down into the floor.
19. It rightly spread the back of the knee.
20. It broadens and softens the hip creases.
21. It helps to balance the body weight.
22. It softens the lower abdomen area.
23. It energizes and stimulates the entire body.
24. It widens and softens the back and neck area.
25. It promotes elimination in order to restore effectively digestive power.
26. It largely helps in purifying and cleansing the entire body.
27. It perfectly opens up the shoulders
28. It relieves mild backache.
29. It relieves discomfort in the hip area.
30. It tones the waist
31. It massages the stomach, kidneys, gallbladder, pancreas, spleen, small intestines and liver.
32. During pregnancy that is up to second trimster, it strengthens the back muscles.
33. It stretches the muscles between the ribs.
34. It really relaxes the muscular tension.
35. It helps relieve mild depression immediately.
36. It perfectly relieving anxiety, stress, fatigue, menstrual discomfort, headache and the symptoms of menopause.
37. It relieves discomforts related to menstruation.
38. It deeply stretches the both the sides of the body from the hips to the fingertips.
39. It even largely helps the armpits and shoulders.

Contraindications and Cautions

If you have asthma, diarrhea or may be pregnant it is not recommended you to indulge in Marichyasana II or Forward Extension II.

Beginner's Tip

It should be approached with a cool mind and active indulgence.

Variations

Certain level of variations can be brought in this asana with an extended lengthening of the body parts.

Modifications and Props

Certain modification related to Marichyasana II or Forward Extension II can be perfectly done in one Leg can be placed on the floor rather than just atop other leg. You can also use yoga strap if arms cannot directly touch. You can sit on a folded blanket for a better comfort level.

Partnering

There is a need of having partner in the indulgence of this particular posture with a lot of perfection. The partner's indulgence can give a feel of performing in group in a yoga session. A partner can stand just beside them while they are performing with great interest.

Preparatory Poses

Preparatory poses – The preparatory poses for Marichyasana II or Sage Marichi Twist Pose II are Upavistha Konasana or The Wide-Angled Seated Forward Bend, Virasana or The Hero's Pose, Supta Padangusthasana or The Reclining Big Toe Pose, Baddha Konasana or The Bound Angle Pose, Supta Baddha Konasana or The Reclining Bound Angle Pose, Janu Sirsasana or The Head To Knee Forward Bend, Bharadvajasana or Bhadravaja's Twist and Gomukhasana or The Cow- Face Pose. These postures are the good option for performing Marichyasana II or Sage Marichi Twist Pose II. All these said posture gives the best energy level and good spirit for indulging in this posture.

Follow up Poses

The follow-Up Poses of Marichyasana II or Sage Marichi Twist Pose II are Upavistha Konasana or The Wide-Angled Seated Forward Bend, Ardha Matsyendrasana or The Half Lord Of The Fishes Pose, Padmasana or The Lotus Pose and Baddha Konasana or The Bound Angle Pose. It is to be noted that these postures are the best option for performing in Marichyasana II or Sage Marichi Twist Pose II. It is to be remembered that all these mentioned postures gives good relaxes for the whole body to a better extend.

Deepen the Pose

You can also try with deepening the good bind with a lot of perfection by holding the left wrist with your right hand in the given situations and circumstances. The deepening poses can be achieved directly through an extended extra length stretch in each and every appropriate step in the indulgence of this particular asana. It can be practiced with a lot of perfection in order to perform as per the rules and regulations related to the particular asana or posture.