The Garland yoga pose, also known as Malasana in Sanskrit, is a yoga pose that embodies a sense of grounding and openness. This deep squat requires strength and flexibility, and encourages practitioners to let go of tension and stress. The breath also plays an important role, cultivating a deeper awareness of presence. It’s a great pose for those who sit at a desk for the majority of the day, and it can also be used to stimulate digestion.
How do you do Garland pose?
Step 1.
Step your feet slightly wider than your hips. Turn your toes out and heels in.
Step 2.
Bend your knees deeply as you drop your tailbone down towards the mat. Ensure your heels stay down on the mat (bring a block underneath your seat to make it accessible).
Step 3.
Bring your hands to a prayer position in front of your chest, using your elbows to press the thighs gently open, ensuring to keep knees tracking over your toes.
Step 4.
Lift your chest and broaden your collar bones to avoid rounding or hunching forward.
Step 5.
Press into your feet and engage your pelvic floor muscles to activate Mula Bandha (perineum lock)
Benefits of Garland pose
3 points of deep flexion helps keep your joints healthy and mobile, increasing longevity of movement
Can help relieve low back pain by strengthening the muscles of the hips
Promotes ankle mobility and stability
Helps to increase hip mobility
Variations of Garland pose
Stack block(s) under your sits bones
Arms extend apart and overhead
Twist or half binds
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