Hatha YogaGarland Pose
Mālāsana
CategorySeated & Forward Folds TypeStretch LevelBeginner Hold45 sec MusclesHips, Legs, Back BreathingCalm breathing into the belly
How to do it
- EnterPlace your feet slightly wider than your hips, turn your toes out, and lower into a deep squat. Bring your palms together in front of your chest, elbows pressing against the insides of your knees.
- HoldUse your elbows to gently widen your knees as your chest lifts. Weight in your heels, spine long. Breathe deeply into your belly.
- ExitLower your palms to the floor and gently rise, or sit back.
Benefits
Opens the hips and lengthens the lower back; great for a sedentary lifestyle.
Cautions
- Knee injuries
- If your heels don't reach the floor, place a blanket under them
This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.
Where it appears
- Hip Opening 20 min · Intermediate
- Post-Workout Legs 20 min · Intermediate
- Arm Balances: Path to Crow 20 min · Advanced
- Yin Practice 35 min · Beginner
- Warm-up: Hip Opening Flexion, extension, abduction, and rotation of the hips
- Warm-up: Equilibrium Tree Pose and Boat Pose: two balances, each with a prep and a counterpose
- Warm-up: Side Line Side stretches on three levels: standing, arm support, seated
- Warm-up: Morning Boost Upright, squat, and backbend — an energizing wake-up with no weight on the hands
Similar poses
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