How to Do the Prenatal Garland Pose

Garland pose, or malasana, is a squatting pose that strengthens the ankles and back torso. It is highly recommended for expecting mothers practicing prenatal yoga. Garland pose is especially helpful during the last month of pregnancy as it helps ease your baby into the birthing canal. Read on to learn how to do the prenatal garland pose.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga mat
• Comfortable clothing

1. Step your feet approximately 12 to 18 inches apart.

2. Drop down into a squatting position. You should be placing most of the weight in your heels.

3. Place a blanket under your heels or double roll your mat if you have difficulty touching your heels to the ground.

4. Press your palms together in prayer position. Your elbows should push against your knees.

5. Hold the pose for one to three minutes, as long as it is comfortable.

6. Straighten your legs and return to standing.

Tips & Warnings

• If you would like more support you can also do at the wall. To do this, begin step one with your back against a wall.
• Consult your doctor before beginning a prenatal fitness routine.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!