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How to Do the Garland Pose in Yoga

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									How to Do the Garland Pose in Yoga
The Garland Pose, orMalasana, is a simple yoga pose designed to help
relieve stress and increase your focus. Doing this pose regularly can
also help to relieve menstrual discomfort, improve your balance, and
opens your hips.

<Steps

Getting in the Position
1Stand inMountain Pose. Make sure that your feet are together.<

Performing the Pose
1Bring your arms out straight in front of   you so that they are even with
your shoulders parallel to the floor.
2Slowly squat, on an exhale, so that your   hips are just off the ground,
if possible.
3Spread your knees apart and lean forward   in between them. Bring your
palms together as if you were praying and   stay in the pose for several
breaths.

Advanced Version
1After you have held the prayer position for a few breaths, lean further
forward and rest your forehead on the ground. Stretch your arms back and
take hold of your heels so that your upper arms are against your calves
and your hands are resting on the inside of your thighs. Keep your
forehead on the ground throughout.<

Tips
If the pose is too difficult on your heels, try placing a folded blanket
beneath your heels.

<Things You'll Need
Yoga mat

								
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