Garland Pose (Malasana) – Learn How To Practice This Asana In 3 Easy Steps | Yoga With Nutan



GARLAND POSE

Sanskrit NameMalasana

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:

  1. You have a leg, back or hip injury

  2. You’re pregnant

  3. You’ve recently had surgery

BENEFITS OF GARLAND POSE (MALASANA)

  1. Stretches your ankles, groin and torso

  2. Strengthens your core muscles

  3. Improves digestion

HOW TO PRACTICE GARLAND POSE (MALASANA) IN 3 EASY STEPS

  1. 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.

  2. 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.

  3. 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.


PREPARATORY POSES


Hero Pose – Virasana


Bound Angle Pose – Baddha Konasana


Wide Angled Seated Forward Bend – Upavistha Konasana


COUNTER POSES


Cobra Pose – Bhujangasana


Downward Facing Dog Pose – Adho Mukha Svanasana


Standing Forward Bend - Uttanasana




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