How to Do the Garland Yoga Pose

The Garland Pose (also known as the Yoga Squat) is a basic stretch and balance pose. It is meant as a transition, stretch and method of strengthening the back and groin. Many believe this position also improves the digestive tract.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Yoga Mat

1. 

   Stand in Mountain Pose (Tadasana). Place your feet together, toes facing straight forward. Your back should be aligned and straight, and your palms should be pressed together at the center of your breastbone. Make sure your elbows are facing out in prayer position.

2. Spread your feet apart--past hip level--with the toes remaining in their forward-pointing direction. Bend your knees.

3. Lower the upper body, letting your tailbone come as close to the mat as possible without touching it. Keep your spine perfectly straight, and allow your leg muscles to do the work.

4. Hold this position as long as comfortable, allowing yourself to feel the stretch. From this point, you can return to a standing position.

Tips & Warnings

• Do not curl your toes or use your feet to grip the mat, as this takes away from the benefit of the pose. Keep back straight; keep your head pointing forward.
• If you experience sharp pain or discomfort, ease yourself out of the stretch. There should be no pain when doing Garland Pose.

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