What is Garland Pose?

Garland pose, or malasana in Sanskrit, is a squatting posture that builds flexibility in the ankles, hips and knees. It's an excellent pose to weave into a weekly asana practice, especially for those who spend a lot of time sitting in chairs.

Instructions

• Begin standing with the feet slightly wider than the hips.
• Exhale and bend the knees, lowering the hips so that they hover just above the floor. Widen the feet if needed.
• Bring the palms to meet in prayer position in front of the chest and press the elbows against the knees.
• Breathe while holding the pose.

Cautions

• Place a folded blanket under the heels if they don't reach the floor

Benefits of Garland Pose

• Opens the hips
• Increases flexibility in the knees and ankles
• Improves circulation to the abdominal organs and pelvis
• Relieves constipation
• Reduces stress