How to do the Garland Pose

You can stretch your ankles, back and groins with the garland pose. You can use a folded blanket if you have troubles reaching the floor with your feet.

POSE INFORMATION

GENERAL INFO

Name in Sanskrit: Malasana

Difficulty: Easy

POSE BENEFITS

• Tones your belly
• Stretches the back, groins and ankles.

POSE CAUTIONS

Injuries in the knee or lower back

PREPARATORY POSES

• The bound angle pose (Baddha Konasana)
• Wide angle seated forward bend (Upavistha Konasana)
• Hero pose (Virasana)

FOLLOW-UP POSES

• Standing forward bend (Uttanasana)
• Downward facing dog (Adho Mukha Svanasana)
• Cobra pose (Bhujangasana)

HOW TO PRACTICE THIS ASANA

ONE

You start in a squat pose, ensure your legs are close enough. (If possible, keep your heels on the ground, or support your heels with a folded blanket if you have troubles reaching the floor).

TWO

Separate your thighs a little, the space between your thighs should be wider than your torso. Breathe out, bend your body to the front and place it between your thighs.

THREE

Keep your elbow pressed against the inside your knees, then bring both palms together in Salutation Seal (Anjali Mudra), and try resisting your knees into your elbows. Doing this will help stretch your front torso.

FOUR

Use your inner thigs in pressing against each side of your torso. Place your hands forward, swing them sideways and notch both shins into your underarm/armpits. Keep your fingertips pressed to the ground, or reach your arms to the outer part of your ankles, then clasp your heels in the back.

FIVE

Maintain this pose for 30 – 60 seconds, then breath in, keep your knees straight, and go into the Uttanasana.

How to do the Garland Pose (Malasana)

BEGINNERS TIP

If you find it difficult to squat, you can sit on the edge in front of a chair, ensure your thighs form angle 90-degree to your torso, and your heels on the ground slightly in front of both knees. Then bend your torso forward and place it between your thighs.