Vinyala

Pose sheet

Garland Pose I

Mālāsana Iमालासन

Squat with feet together, arms bound behind you, and head resting on the floor.

Open this pose in the 3D body

Steps

Support

Both soles and heels; head resting on the floor.

Enter

  1. Squat with feet together, keeping your soles and heels grounded.
  2. Separate your knees and bring your torso forward.
  3. Exhale, wrap your arms around your legs, and ground your palms.
  4. Clasp your fingers behind your back, then lift your torso.
  5. Exhale, fold forward, and rest your head on the floor.

Hold

  1. Keep your heels and the balls of your feet grounded.
  2. Hug your torso with your thighs.
  3. Keep your hands clasped behind you.

Exit

  1. Inhale and lift your head, maintaining the bind.
  2. Release your hands and sit on the floor.
Breathing
Exhale while binding and folding; breathe normally throughout the hold.
Duration
30–60 seconds in the final fold.

Adapt

Adaptations

  • Blanket under heelsPlace it under both heels if they cannot reach the floor.
  • Without the bindWrap your arms around your legs and keep your palms grounded.
  • Chair preparationRest your hands on a chair; practice the squat without binding.
  • Wall preparationRest your buttocks against a wall, with your arms reaching forward.

Variations

  • Mālāsana I with torso lifted and hands bound.
  • Mālāsana II: hands behind ankles, forehead resting on toes.
  • Upright squat, feet apart and palms together.

Signals of effort

  • Deep squat with feet together.
  • Weight-bearing dorsiflexion of both ankles.
  • Arms bound around your legs.
  • Head resting on the floor.