Malasana (Garland Pose)

Bend the knees and lower your butt toward the floor to come into a squat position.

The soles and heels should rest completely on the floor.

It’s natural for your toes to want to turn out & that’s okay, but don’t overdo it. Eventually, try to keep working toward keeping your feet closer to parallel.

Bend the elbows to bring the palms together into Anjali mudra (prayer position), taking your arms inside your knees to press your elbows.

Continue pressing upper arms into thighs.

Keep your spine straight, your butt towards the floor and your shoulders relaxed away from your ears.

Stay in this position for five breaths, then straighten the legs to come out. You can come directly into a forward fold if you like.

Try repeating the pose three times to take full advantage of getting warmed up.

Heels may come up when you sit in Malasana

Relieves constipation.

Helps to mitigate Urinary Infections and PCOS.

Improves pelvic health

Tones abdominal organs and belly.

Relieves lower back pain

Opens the hips and groins

Stretches and strengthens the feet and ankles

Creates space in the lumbar spine and spinal column

Reduces stress and anxiety.

Avoid in case of lower back pain or injury.

Avoid in case of suffering from any knee or hip injury.