Traditional
Garland Pose
Malasana
Lower into a squat and press the knees wide with the elbows.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
- Props
- No-props
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Garland Pose
- Stand with the feet slightly wider than the hips. Bend the knees deeply and lower into a squat. Bring the palms together and press the elbows into the inner knees. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Garland Pose
- Press into the feet. Lift the hips and rise back up to standing. Pause in a neutral position for a moment before continuing.