1 - Begin by coming into a squat.
2 - Bring feet as close together as you can comfortably get them, while still keeping them relatively parallel to each other. If possible, keep heels on floor; if not, support them with a folded mat or rolled up blanket.
3 - Move thighs slightly wider than torso and, as you exhale, lean forward so torso fits snugly between them.
4 - Try to relax front ankles. Now, press elbows against inner knees, creating resistance, and bring palms together in prayer at center of your chest. This should help lengthen torso. Remember to keep body weight forward; it’s easier if you are practicing Malasana on a natural incline.
5 - To deepen pose, press inner thighs against sides of torso. Extend arms out and notch shins into armpits.
6 - Then, press fingertips to floor or clasp back of heels from outside ankles. Your spine should be straight and shoulders relaxed.
7 - Hold posture for 30 seconds if you are just beginning to practice Malasana. Gradually work your way up to five minutes.
8 - To come out of the pose: inhale, straighten the knees, and come into Uttanasana, Standing Forward Bend Pose.