Garland Pose | Malasana

Garland Pose Instructions

1. Start in mountain pose, with your feet a little wider than hip-width apart and squat.
2. Open your thighs, lean your torso forward and press your elbows against the knees.
3. Bring your palms together and stay in garland pose for 30 seconds to 1 minute.

Mindfulness Practice

Breathe slowly, bend the knees completely and rest the pelvis at the back of the heels. Ground the feet, open the chest, face front and lengthen the spine.

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Malasana Benefits

The garland pose increases the mobility in the hips and groin area and stretches the ankles and the upper back. This yoga pose also tones the abs, eases digestion, and improves posture.

Contraindications

Knee, hip, or back injury.

Preparatory, Complementary and Follow-Up Poses

Start in bound angle pose, hero pose or wide angle seated forward bend and then progress to garland pose. Follow-up with cobra pose or standing forward bend.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Wide angle seated forward bend pose
Extended half moon pose
Extended hand to big toe pose
Staff pose