Yoga Garland Pose – Malasana

How to do Garland Pose – Malasana ?

It is not a rare case in yoga that the same or very similar poses are called by completely different names; such is the case with Garland Pose (Malasana). This yoga pose or exercise can be found both as mandukasana (the “frog pose”) and as “namaskary different names; such is the case with this position. This yoga pose or exercise can be found both as mandukasana (the “frog pose”) and as “namaskar,” or “squat.”

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In any case, Garland Pose (Malasana) is an excellent and simple yoga pose that is very useful for the hips, lower back, and thighs.

Step by step:

1. Squat with your feet as far apart as you feel comfortable or natural, or spread them to the width of two palms. Try to lower both heels to the ground, and if this is not possible, put a folded blanket or mat under the heels.
2. With an inhale, fold your hands in the “prayer position” (anjali mudra) and place your upper arms between your knees, pushing your knees to the side; with an exhale, lean slightly forward and place them between your thighs (picture “A”). Stay in that position for a few deep breaths.

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      3. With one of the next breaths, raise the tailbone high from the ground and straighten the back and neck. Stay for a few seconds in this position, full of lungs (picture “B”).

Image by yanalya on Freepik

         4. With an exhalation, bend your knees, lower your hands to the floor, and lower your head or forehead to your knees. Hold that  position for a few seconds with empty lungs (picture “C”).

         5. Repeat the exercise 5, 6 times.

         6. Alternatively, you can stay in position “B” for two minutes, breathing evenly, and then for the same amount of time in position “C.”

Therapeutic application: