Garland Pose or Wide Squat (Malasana)

Garland Pose is also called Malasana and Wide Squat. It's basically a squatting pose. Garland Pose is a hip-opening yoga pose that can help to open and lengthen the hip, which means that it creates more mobility for your daily activities. The yoga pose increases circulation and blood flow in the pelvis and also improves your balance, focus and concentration.

Garland Pose

Beginner’s Tip

If squatting is challenging, sit on the front edge of a chair seat with your heels on the floor just in front of your knees and your thighs at a right angle to your body. Between the thighs, lean forward with your torso.

NOTE: Before you start this, consult your doctor or an exercise professional about this pose. Don't try to do it alone.

Tip To Do -

1 - As in Mountain Pose, stand in the center of your mat and step your feet out as far as your mat allows.
2 - Now, bend your knees and lower your hips into a squat position.
3 - Separate your thighs so they are wider than your torso and keep your feet as close together as you can.
4 - Extend your torso and insert your upper arms into your knees. Bring your palms together in prayer positions and move your hands to your heart center.
5 - As you lift your torso, straighten your spine and relax your shoulders. Shift your body weight slowly into your heels.
6 - Hold on for five breaths. To release this pose, bring your fingertips to the floor and slowly straighten your legs.

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The Advantages of the Garland Pose

1 - Release the hips and groin.
2 - Stretches the ankles, back, lower hamstrings, and neck.
3 - This pose is helps to increase blood circulation.
4 - Assist in abdominal toning.
5 - Improves flexibility in your ankles and knees.

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