Garland Pose (Malasana), also called the ‘Yogi Squat’, is a great way to stretch the hips, ankles, and lower spine. Both a stimulating and releasing posture at the same time, it can be held or used as a transition.
It is recommended to avoid this pose if knee or hip injuries are present but there are a variety of ways to modify Garland to make it accessible to anyone.
When performed, Garland pose is similar to the position one would use to go to the bathroom outdoors. However, the root of the word, ‘mala’, is like mala beads, which are traditional meditation beads worn around the neck. So the name of the posture references garland hanging around the neck.
How to Do Garland Pose: Step-by-Step Instructions
Garland Pose Benefits
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