How to Do the Garland Pose in Yoga

The Garland Pose or Malasana in yoga is a simple pose that helps to build up the bodies inner strength. Focusing on a position that the majority of people in the world use in their everyday work environments, the Garland Pose has a beneficial effect on deepening the abdominal and pelvic floor muscles, while helping to strengthen the ankles, provide a healing stretch for the lower back, legs and neck, while offering the body a moment of relaxation. The Malasana Pose is also used in the middle of a yoga session to provide a bit of rest from the more intense and advanced poses. Here’s how to perform the Garland or Malasana pose in yoga.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat
• Towel
• Comfortable clothes

1. Get into position. Bend your knees and squat down so that your body comes between your thighs and knees. Your feet should be as close together as you can get them without straining your knees. If you can’s keep your heels on the floor while squatting, you need to support them with a folded yoga mat or rolled towel.

2. Breathe and adjust your body. Inhale and separate your thighs so that they are slightly wider than your torso. Your body will need to fit between your legs. Exhale and lean your torso slightly forward so that you fit snugly between your thighs.

3. Set up a resistance. Press your elbows against your inner knees, bringing your palms to together like you are praying (this is also called a Salutation Seal). Press your knees into your elbows so that they are resisting one another. This contraction will lengthen your torso.

4. Elongate your neck and spine. Pull your chin back so that it is behind your “praying” hands and let your head rise toward the ceiling. You’ll feel your shoulders drop down and a slight stretch in your neck muscles (this is do to the resistance between your elbows and knees).

5. Deepen your stretch. Lean your torso further forward and stretch your arms out in front of you so that your inner thighs are squeezing your torso. Lower your arms and swing them back so that they are on the outsides of your thighs and your shins fit into your armpits. Reach around the outside of your ankles and clasp the back of your heels.

6. Hold your position. Stay in this position for 1 minute, then inhale and release your hands. Straighten your knees as you slowly stand.

Tips & Warnings

• If your heels come off the floor when you squat, support them with a towel or folded mat. You weight shoe be distributed over your entire foot. You should not be balancing on your toes during the Garland Pose.
• Don’t force your body into an uncomfortable position. If you’re new to yoga or if you aren’t very flexible, you may not be able to perform the deepened part of this stretch. Only go as far as your body will allow you.

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