मालासन
Mālāsana
Garland Pose
Beginner
“This information is provided for educational purposes. Practice mindfully.”
How to Practice
1
Squat with feet as close together as possible.
2
Keep the heels on the floor if possible; otherwise, use a folded mat under them.
3
Spread the thighs wider than the torso.
4
Exhale and lean forward, fitting the torso between the thighs.
5
Press the elbows against the inner knees, joining palms in Anjali Mudra.
6
Keep the spine long and chest lifted.
7
Breathe steadily and hold.
Benefits
Supports flexibility in the ankles, knees, and hips
Encourages healthy digestion
Helps stretch the lower back and groin
Promotes a grounded and calm state
Precautions
- •Avoid if you have significant knee or ankle discomfort
- •Keep the spine long; avoid hunching over
- •Place a block under the hips for support if needed