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Just Getting Started?

Sometimes, especially if you are new to the practice of yoga , you can feel overwhelmed. There's so much to learn—the ... (continued)

The Secret to Better Arm Balances?

Think relaxation, not strength.

By Jason Crandell

MALASANA (Garland Pose)

Before you start, look at this photo of Malasana and see how clearly the pose's shape resembles Bakasana. The calves and thighs are folded together, the thighs and torso are folded together, and the back is rounded gracefully. Essentially, Malasana is Bakasana, just with a different arm position.

Begin in a standing position, then bring the insides of your feet together and bend your knees deeply into a squat. If possible, bring your heels to the floor; if not, it's OK for them to lift. Allow your knees to separate slightly wider than your shoulders and lower your torso between your legs. Deepen the pose by sliding your armpits down the shins. To maintain the even, graceful arc of your back, situate yourself so that your tailbone and the crown of your head are equidistant from the floor. Be aware that you may need to lean fairly far forward to find this balance.

Now tuck your arms under the front of your shins and slide them behind your hips, with your palms facing the ceiling. Gently hug your knees into your side ribs, soften the muscles of your back, and settle into your breath. As you relax into the pose, allow your body to get used to its shape.

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Reader Comments

Linda Neiman	Excellent Article on all levels
Reena	I have been practicing and teaching yoga forever! My attempts at arm balances were boosted when I began using the bandhas. I really did at least one of the three bandhss for fun each time I practiced. They eventually became "assistants" to any inversion pose! Thanks so much for all your written support!
pyro	"maala" is the word for garland and completely different from "mala". Malasana means the pose which eases the passage of stools. Indian toilets have to be used sitting in malasana; without the forward bend :)