Basic SittingBeginner
Garland Pose II
Malasana II
Garland Pose II folds the torso to the feet with the arms looped behind the ankles, delivering an intense forward-leaning squat for hips and spine.
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How to Perform
- 1
Squat with feet together or slightly apart, heels firm on the floor or a blanket.
- 2
Widen the knees and slide the torso forward until the armpits pass beyond the shins.
- 3
Reach arms back to clasp the outer ankles or interlace fingers behind the calves.
- 4
On an exhale, bow the head toward or onto the toes, keeping the hips lifted and breath steady.
- 5
Hold for 5 slow breaths, then lift the head, release the bind, and return to a neutral squat.
Benefits
- Elongates the spine while opening hips, ankles, and groins.
- Massages abdominal organs to support elimination and detox.
- Enhances focus and balance by grounding through the feet and legs.
Alignment Cues
- Weight spreads evenly across all four corners of the feet
- Spine rounds evenly without collapsing in the low back
- Shoulders wrap around the legs while staying away from ears
- Head releases toward the toes without strain
Common Mistakes
- • Lifting heels excessively
- • Rounding lower back
- • Collapsing chest
- • Knees collapsing inward
Contraindications
- • Knee ligament injuries
- • Pregnancy after first trimester without support
Recommended Props
BlanketBlockStrap