SQUAT: HEELS DOWN—ARMS BELOW HEAD
Intense Wrist Stretch Garland Pose Prep.
Uttana Manibandha Malasana Prep.
(ut-TAH-nuh muh-ni-BUHN-duh mah-LAHS-uh-nuh)
Modification: heels down, knees together, palms to the floor, fingers facing the toes, chest to the
quadriceps
Pose Type: standing, forward bend
Drishti Point: Nasagrai or Nasagre (nose)
Garland Pose with Hands in Prayer Prep.
Malasana Namaskar Prep.
(mah-LAHS-uh-nuh nuh-muhs-KAHR)
Modification: heels down
Pose Type: standing, forward bend
Drishti Point: Bhrumadhye or Ajna Chakra (third eye, between the eyebrows), Nasagrai or Nasagre
(nose)