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Pose of the Week: M Sage 3

M SAGE 3
(marichyasana 3)

SHAPE PREP
(from staff pose)
Move hands back one foot or so.
Bend left knee, bring heel in front of left hip, point knee up.
Bring left ankle against right inner thigh. Slide hips forward, bring left heel to left hip.
Move left leg to right—line up knees.
Lift right arm up, curve low back in (more doable: sit up on block).
Place right shoulder against outer left knee. Bend elbow.
Look at front foot.

SHAPE POSE
Stay here or place right hand outside front shin—straighten arm.
Stay here, or wrap right arm around left leg, place wrist just above hip.
Clasp wrist with hand (more doable: clasp hands or use strap to bind).
Look over front or back shoulder.

SAFETY POSE
Straight leg: tone thigh, tighten kneecap, firm hamstrings, press thigh down.
Press arm, leg together.
Tone, turn abdomen to left.

REFINEMENT POSE
Lift low back, lift chest. Stretch spine.

Repeat on the second side.

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