Pose of the Week: Garland 2

GARLAND 2
(malasana 2)

SHAPE PREP
(from mountain)
Bend knees slightly.
Widen knees slightly wider than hips.
Fold forward, hold backs of heels with hands, bring armpits to shins just below knees.
Stay here or lower hips to heels.

SHAPE POSE
Stay here or lean forward, place forehead on floor (more difficult: forehead to big toes).
Round back evenly.

SAFETY POSE
Press inner edges of feet down, ankles in, grip floor with toes.
Squeeze torso with thighs.
Tone abdomen.

REFINEMENT POSE
Pull forward and up on heels with hands.
Stretch spine; stretch shoulders toward ears.

Garland 2 sets the tone and tenor for bound angle (baddha konasana), crane pose (bakasana) and formidable forearm pose.