Malasana

Preparation

Stand upright with a straight spine, relaxed shoulders, arms at your sides, and feet together. Inhale, exhale, and relax as you transition into Malasana (Garland Pose).

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.