HOW TO: Garland Pose (Malasana)

Garland Pose or Malasana pose. A yoga pose that increases flexibility in the hips, knees and ankles

If you aren’t doing this pose yet, it’s time to start!  I LOVE, LOVE, LOVE this pose, it is so great for the hips, low back, spine, knees, and so much more.  Ladies, this pose is especially beneficial for us for many reasons.  Read the benefits below to find out more!

Instructions:
Stand in Mountain Pose

Step your feet slightly wider than hip width apart

Exhale, bend your knees deeply to bring your hips down towards your heels

Separate your thighs slightly wider than your hips

Bring your palms together in front of your chest and press your elbows against the inside of both knees to deepen the stretch in your hips

Let your hips sink down as you elongate your spine.  Relax your shoulders, pulling your shoulder blades back towards one another to open the chest

Hold for at least 30 seconds

Modifications:
Come up onto the toes to relax the stretch in the hips

Bring your hands in front of you and place them on a wall or chair to help you keep your balance

Benefits:
Strengthens and increases flexibility in the ankles

Increases range of motion in the hips

Stretches the back muscles

Soothes back pain

Strengthens abdomen

Improves posture

Increases elasticity in the knees

Improves digestion and stimulates metabolism

Strengthens the pelvic floor

For women this pose can ease menstrual discomfort and also ease the strain of pregnancy specifically in the third trimester and can help prepare you for labor.

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