Pose sheet

Garland Pose II

Mālāsana IIमालासन II

Squat with feet together, fold forward, and hold your ankles, forehead toward your toes.

Open this pose in the 3D body

Steps

Support

Soles and heels of both feet.

Enter

From Standing Forward Bend, bring feet together; place hands in front.
Bend your knees into a squat, keeping your heels grounded.
Separate your knees; bring your armpits beyond them.
Reach around your outer ankles and grasp them from behind.
Exhale; bring your forehead toward your toes.

Hold

Keep your feet together and both heels grounded.
Keep your seat lifted off the floor.
Lengthen your waist forward between your thighs.
Let your back round and your throat soften.

Exit

Inhale, lift your head, and release your ankles.
Rest on the floor.

Breathing: Exhale as you fold; breathe normally while holding.
Gaze: Downward, following the fold without lifting your head.
Duration: About one minute.

Adapt

Adaptations

Blanket under the heelsSupport both heels on a rolled blanket.
Blanket behind the kneesPlace a blanket between thighs and calves, behind both knees.
Wall to prepare the foldSupport your sacrum against a wall; extend your torso forward.
Fixed support to prepare the descentHold a fixed support while lowering; keep your feet together.

Variations

Mālāsana I: hands clasped behind; head toward the floor.
Arms forward, head toward floor (Mālāsana II).

Signals of effort

Deep flexion of both hips and knees.
Ankle dorsiflexion on both sides with heels grounded.
Torso folded between thighs, head close to your feet.
Narrow base with your feet together.