GarlandSave PDF
Malasana
MAH-LAH-sah-nah
Stretches groins, hips and low back
Improves colon function and stimulates pelvic organs
Improves balance and focus
How to perform Garland
- Begin standing with your feet wide. Lower into a squat with an exhale.
- Bring your feet close together, but open your knees wider than your torso.
- Bring your upper arms to the insides of your thighs and press your hands together in front of your chest.
- Hold the pose and take slow, deep breaths.
- Rise with an inhale.
Alignment cues
- Lift and lengthen torso
- Press upper arms against thighs
- Relax shoulders
Modification: Place a folded mat under your heels if they don’t touch the floor.
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More yoga poses to discover
Garland (Malasana in Sanskrit) is a beginner yoga pose that belongs to the seated category. This asana targets glutes & hip flexors, knees and spine, and also involves ankles and lower back muscles. Garland improves colon function and stimulates pelvic organs; stretches groins, hips and low back and also improves balance and focus. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
