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Garland Pose

Malasana

Step by Step

Squat with your feet as close together as possible. (Keep your heels on the floor if you can; otherwise, support them on a folded mat.)

Separate your thighs slightly wider than your torso. Exhaling, lean your torso forward and fit it snugly between your thighs.

Press your elbows against your inner knees, bringing your palms to together in Anjali Mudra (Salutation Seal), and resist the knees into the elbows. This will help lengthen your front torso.

To go further, press your inner thighs against the sides of your torso. Reach your arms forward, then swing them out to the sides and notch your shins into your armpits. Press your finger tips to the floor, or reach around the outside of your ankles and clasp your back heels.

Hold the position for 30 seconds to 1 minute, then inhale, straighten the knees, and stand into Uttanasana.


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Reader Comments

Dr R K S Rathore

To me it appears the common posture for defication in Indian tradition. it has nothing to do with garland. Mala in Hindi used for feacus.

Ambika

This is indeed the squatting version of Namaskarasana. Thank you for correcting this. It's wonderful for correcting imbalances after intense twists.

Nhia

Mala - In the Hatha Yoga Pradikipa is mentioned to be a garland of flowers offered to a guru. And therefore would link with BKS. Ive found no mention of this in texts as an individual posture other than in its Namaskara Origin.

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