Forward Extensions
Malasana (Garland Pose)

Level: All Levels
Mala = a wreath, garland, crown, string of beads or rosary.
Organizing the pose
- • Stand in Tadasana (Mountain Pose).
• Inhale and lift the arms up to shoulder height.
• Exhale and bend the legs, coming into a full squat, keeping the feet and knees together.
• Bring the knees wide apart and reach the trunk through. Either hold this position for several breaths or proceed on to the next stage.
• One at a time, use the hands to roll the shins in and wedge them into the upper arms, bringing the knees in towards the armpits.
• Reach the hands around the shins – left arm around the left shin, right arm around the right shin – and grab the ankles. Bring the head towards the floor. Hold this position for several breaths.
• Exhale and release the arms.
• Stretch the legs and hang over in Uttanasana (Intense Stretch Pose), as described above.
• Inhale and return to Tadasana (Mountain Pose).
• Raise the arms overhead into Urdhva Hastasana (Upward Hands Pose) to open up the abdomen.
• Release.
Practice Points
- • Draw both inner thighs deeper into the body.
• Soften and broaden the hip creases.
• Soften the lower abdomen and move it deeper into the body. Lengthen the upper abdomen forward.
• Move the inner face of the sacrum back away from the pubic bone and soften the buttocks.
• Turn the sternum towards the pubic bone.