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Garland Pose (Malasana)
- Begin in Tadasana with your big toes touching and a very small amount of space between your heels
- Spin your inner thighs back while gently releasing the flesh of your buttocks towards your heels
- Extend your sternum away from your navel and broaden across your collarbones
- Inhale, come into Utkatasana, energetically reaching your fingertips to the ceiling to lengthen your torso while bending your knees and descending your tailbone
- Press your shins back to bring more weight into your heels
- Inhale, use your arms to find any amount more length along the side body
- Exhale, separate your knees while bending deeper and pulling your palms down in front of your heart
- Lower your buttocks towards your heels, allowing your pelvis to gently spill backwards and directing your tailbone towards the floor
- Simultaneously extend your sternum forward and up and broaden across your collarbones, just as in Tadasana
- Tilt your torso forward and nestle the sides of your body between your inner thighs, gently pinning your knees in to hug your outer shoulders
- Press your palms together in Anjali Mudra to emphasize the openness of your chest and the lift of your heart
- Hold for 10-12 breaths, then place your palms down in front of your feet and press into Uttanasana