It is recommended to master Marichiasana I before attempting this asana.
- Sit on the floor with your legs extended in front of you.
- Bend your left leg at the knee and place it on your right thigh, with the left heel at the level of your navel.
- Bend your right leg at the knee and bring it towards your buttocks so that the lower leg touches the inner surface of your thigh, and the heel touches your buttocks, with the foot completely on the floor.
- Grasp your raised right knee with your right hand, leaning slightly forward, and clasp your hands behind your back as follows: clasp your left wrist with your right hand (you can also clasp your hands in a lock if you cannot clasp your wrist).
- Exhale and lean forward, trying to touch your chin to your left knee or the floor. Keep your back as straight as possible, and your neck muscles tense. Stay in this position, breathing freely. The initial time to hold the asana is 10 seconds.
- Inhale, raise your torso, release your arms and legs, and repeat the exercise by raising your right leg to your thigh (as in position 2).
This asana is a more intense version of Marichiasana I, and it is also recommended for similar conditions, such as osteochondrosis of the spine, stoop, inflammatory lung diseases, strengthening the hands, gastrointestinal tract diseases, diabetes, menstrual disorders, and kidney diseases. It has a beneficial effect on the condition of the spine and abdominal organs.
Warnings: Do not perform this asana during periods of exacerbation of any chronic diseases. Even if you decide to do yoga on your own, you need to work with a yoga instructor in the initial stages, as well as consult a doctor.