Garland Pose (Malasana) – Learn How To Practice This Asana In 3 Easy Steps | Yoga With Nutan
Sanskrit Name – Malasana
Sanskrit Name Meaning – Mala – Garland, Asana - Pose
Type of Asana – Standing Yoga Pose
Target Areas – Core, Legs and Pelvis
WHAT IS GARLAND POSE (MALASANA)?
Garland Pose (Malasana) is a squatting yoga pose that stretches your legs, pelvis and back. It improves your flexibility and digestion.
DO NOT PRACTICE GARLAND POSE (MALASANA) IF:
You have a leg, back or hip injury
You’ve recently had surgery
BENEFITS OF GARLAND POSE (MALASANA)
Stretches your ankles, groin and torso
Strengthens your core muscles
HOW TO PRACTICE GARLAND POSE (MALASANA) IN 3 EASY STEPS
Start by squatting with your feet together and your legs apart. Press your elbows into your inner thighs and bring your palms together to Salutation Seal (Anjali Mudra). Lengthen your front torso.
Reach your arms forward, move them to the side of your legs and hook your shins into your underarms. Reach around outside your ankles and hold the back of your heels.
Stay in this asana for as long as you feel comfortable, to exit the pose straighten your legs and move into Standing Forward Bend (Uttanasana).
GARLAND POSE (MALASANA) VARIATION – USE A BLOCK
Practice this asana by sitting on a block if you find it difficult to squat.
Bound Angle Pose – Baddha Konasana
Wide Angled Seated Forward Bend – Upavistha Konasana
Downward Facing Dog Pose – Adho Mukha Svanasana
Standing Forward Bend - Uttanasana