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Yoga Styles & Poses


The Garland yoga pose, also known as Malasana in Sanskrit, embodies a sense of grounding and openness. This deep squatting posture requires both strength and flexibility, inviting practitioners to connect with the earth beneath them while simultaneously expanding the chest and lengthening the spine. Often associated with themes of surrender and release, Garland pose encourages practitioners to let go of tension and stress, fostering a sense of ease and tranquility within the body and mind. As one settles into this pose, there is an opportunity to cultivate a deeper awareness of breath and presence, allowing for a profound exploration of inner space and peace.

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

Other Yoga Poses to Try

  • The Downward Dog yoga pose, known as “Adho Mukha Svanasana” in Sanskrit, has a rich history rooted in ancient yoga traditions. The pose finds its origins in the practice of Hatha Yoga, a branch that focuses on physical postures to

  • The 4-Limbed Staff yoga pose tones the arms, strengthens the core, increases upper body strength, and prepares the body for arm balances and inversions.

  • The forward fold yoga pose, also known as Uttanasana, is a fundamental posture that embodies a gentle surrender and deep release within the practice.


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