#iyengaryoga #malasana #garlandpose #bksiyengar ----- Steps of Malasana (Garland Pose) - Start out by squatting. During this, place your feet close together with your heels on the ground or supported by the floor. - Your thighs should now be comfortably wider than your torso as you stretch them out. - Exhale, then bend forward until your torso is snugly positioned between your thighs. - Put your palms and elbows firmly against the inside of your thighs to form the Anjali Mudra (Namaste pose). It stretches your front torso. - Next, firmly press the middle (torso) side with your inner thighs. Your shins should now be tucked into your armpits as you swing your arms in the shape of a cross in front of you. Hold on to your lower legs by the ankles. - Remain in the position for one minute. Pose while taking a long, slow breath. ----- The Benefits of the Malasana (Garland Pose) - Your thighs, hamstrings, lower back, sacrum, and groin are all stretched out by malasana. - Strengthens the spine, digestive system, and hips. - The Garland Pose helps you stand more straight and tones your stomach. - Flexibility is gained in the knees and ankles. Precautions and Contradictions of Garland/Squat Pose - Only practice this pose when you are completely empty. - While practicing, avoid applying pressure to your heel. -Garland Pose should not be performed if you have an injury or hip or knee pain. - Before putting it into practice, warm up a bit. - Garland pose should not be done if you have a lower back injury. ----- Join our Free online Yoga Trial class ... Link - http://www.gangayogshala.com ----- Feel Free to Visit Our Social Handles⬇️ Instagram 👉 https://www.instagram.com/reel/CqLApG... ----- . #malasaña #malasana #sqaut #gangayogshala #hipopenerstretch #hipopenerpose #yogatutorial #yoga #yogateacher #iyengaryoga #bksiyengar #bksiyengaryoga #iyengaryogaonline #yogainindia #yogainrishikesh #yogainmumbai #yogaforbeginners #yogaforeveryone #yogapractice #yogasequence