THE GARLAND POSE (Malasana) 📣

In this practice

Key teachings

• Importance of natural squatting movement
• Gradual progression and patience in yoga practice
• Understanding muscle engagement in specific poses
• Mindful use of modifications for accessibility

Ideal for

• Beginners to yoga and mobility work
• Individuals seeking to improve lower body flexibility
• Athletes and fitness enthusiasts for warm-up
• Anyone looking to learn foundational yoga poses

Lesson

Instructions

Sitting in a full squat is one of the most natural movements for the body! How to start? Try to maintain this pose for a few seconds and gradually stay there a little longer. If it's absolutely impossible, put your heels on a slightly elevated surface.

The muscles that take part in this pose are: 🔵 Quadriceps Femoris - stretches when the knee is flexed. 🟠 Gluteus Maximus - stretches when the hip is flexed. 🟢 Trapezius - adducts and depresses the scapula.

Want to improve your ankle and hip mobility? Try to add this pose as a warmup routine! It is also useful as a preparation exercise for squats and many other lower extremity exercises.

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Steps

• Malasana (Garland Pose) instruction
• Using props (elevated heels) for support in Malasana
• Application of Malasana as a warm-up exercise

Benefits

• Improved ankle mobility
• Enhanced hip mobility
• Preparation for squats and lower body exercises
• Stretches quadriceps femoris
• Stretches gluteus maximus