Table of content
Preparation
Stand upright with a straight spine, relaxed shoulders, arms at your sides, feet together. Inhale, exhale, and relax.
Getting into position
Separate your feet a little more than hip-distance apart, toes pointed slightly outward. Inhale. Exhaling, and keeping your spine straight and upright, lower your hips as close to your heels as you can. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, place your fingers under the fronts of your feet, straighten the spine and open the chest to bring the hips farther down. Then, bring your hands together in Namaste Mudra (Prayer Seal), and press your knees outward with your elbows (keeping palms together, touching chest). Hold with normal breathing for 30 or more seconds.
Coming out of position
Slightly relax the body. Release your hands and place your upper arms on your knees, and place fingers under the front of your feet. Slightly hunching your back, lift hips up by straightening legs, and roll your torso back up. Bring legs together, and stand into starting position. Inhale, exhale, and relax.
Variations
Prasarita Hasta Malasana (Arms Spread Out Garland Pose)
Feet together, knees together; stretch arms out to the side, at shoulder level; torso as straight as possible
Urdhva Hasta Malasana (Upward Hands Garland Pose)
Feet together, knees together; raise arms above head, palms together; torso as straight as possible
Maalasana ( Garland Pose-Variation)
Feet together, heels raised and together; opening the knees, bend forward, rest forearms on floor
Prasarita Janu Hasta Malasana (Arms and Knees Spread Out Garland Pose-II)
Feet together, heels raised and together; opening knees, bend forward; rest extended arms on knees; bring buttocks to heels; resting on heels if possible
Upavishta Janu Bhujasana (Seated Knee to Shoulder Pose)
Feet together, knees apart, heels on floor; torso as straight as possible
