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Yoga Poses Guide
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Garland

Malasana

MAH-LAH-sah-nah
Garland
Pose categories
Primary body parts engaged
Secondary
Muscle Groups
Stretches groins, hips and low back
Improves colon function and stimulates pelvic organs
Improves balance and focus

How to perform garland

  1. Begin standing with your feet wide. Lower into a squat with an exhale.
  2. Bring your feet close together, but open your knees wider than your torso.
  3. Bring your upper arms to the insides of your thighs and press your hands together in front of your chest.
  4. Hold the pose and take slow, deep breaths.
  5. 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 categories. This asana targets glutes & hip flexors and knees and spine and also involves ankles and lower back muscles. Garland stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. 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.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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