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Also available in Men's, Women's, and Iron Free/Vegetarian Formulas at health food, vitamin and specialty stores.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

reach the floor, place a rolled blanket underneath them so they have something to press into.

With your feet touching and your heels down, spread your knees apart as you reach forward between your legs with your arms. Bring your chest parallel to the floor. Push your inner heels down, lengthen the sides of your waist away from your hips, and pull your chest forward. Move your inner thigh muscles back toward your pelvis. Now see if you can relax the very top inner thighs at your groin to give you the freedom to pull your torso away from your legs. As your hips and inner thighs move back, they'll act as a counterbalance to your torso.

Exhale and bend your elbows with your arms still between your legs and place your palms on the floor. Reach your hands

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<: in-depth instruction for other poses? Go to our website, : yogajournal.com, and click on : "Basics" in the navigation bar.

around the outside edges of your ankles and catch hold of your heels. As you do this, don't let the sides of your waist shrink or retract. In this position, with your shoulders underneath your knees, you can see how the pose got its name: The arms are said to resemble a garland hanging around the neck. Now pull on your heels and exhale to take your head toward the floor.

Observe your feet. Is one foot tilting toward its outer edge? Are your feet moving away from each other? Press both inner heels down evenly and stretch your toes forward. Pull the tops ofyour thighs and hips back, and if your buttocks lift slightly, consciously take your buttocks down as you bring your head a little closer to the floor. If you can, place your forehead on the floor near your toes. If that isn't possible for you, just allow the back of your neck to release down without tightening your throat.

Even though you are drawn into a compact ball in this pose, continue to lengthen your waist and ribs forward as if they are being pulled out of your hips. Take a few smooth breaths to work on the rhythmic balance of rooting and extending, spreading and lengthening. Soften your throat and allow the entire back of your body—from tailbone to head—to release into this full forward bend.

To come out of the pose, release your ankles, place your hands on the floor in front of your toes, inhale, and straighten your legs into Uttanasana. Extend the backs of your legs as you release your head and neck down. If you practice the compact and soothing forward bend of Malasana regularly, you'll learn the art of squatting with ease. It's a skill that you'll find useful throughout your life— whether you are trying to improve your posture, getting close to a heavy object to lift it safely without straining your back, or creating your own restful seat when there are no chairs available. *

Marla Apt (visit yoganga.com) is a certified Iyengar Yoga teacher. She teaches and leads teacher trainings in Los Angeles and abroad.

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Multi-Level Dual Action Benefits In One Convenient Formula j*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease. | A At time of manufacture ◊ Intestinal microflora imbalance may lead to digestive irregularities such as occasional constipation, gas and bloating. St1.^*^ Bio-tract® is a registered trademark of Nutraceutix, Inc. ©2010 American Health, Inc. ioieo9cg

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