Marichyasana I (named after the sage Marichya) is a forward bend in the "full pose" but today let's practice it as a twist.
Start in Dandasana with two straight legs and bend the left leg in close with the foot on the floor. near the hip.
Twist to the right and place your arm on the inside of the left knee. Change legs and twist to the left.
Now, challenge yourself to the bind of the arms. Extend forward and grab your straight leg foot. Reach under and hug your bent leg shin in to your body in order to wrap your arms around. Reach the other arms behind and clasp your hands or wrist. If you cannot reach, use a belt.
Then, roll your shoulder back and pull your hands towards the floor to lift your chest towards the sky.