Asana Breakdown: GARLAND (Malasana) Pose

Twist Yoga - Malasana
Twist Yoga - Malasana

OCTOBER - Twist Yoga Pose of the Month- Malasana “Garland” Pose Model: LeeAnn - Twist Yoga founding member, business owner, mom to 3 girls, Blue Heron Canal homeowner, avid water-skier

It’s October and we all feel the shift — the weather is cooling, the days are getting shorter, and the kids are getting settled in school. It’s the perfect time to discover MALASANA pose. This shape creates calm, strength and helps focus your attention. Who doesn’t need that?

All yoga poses have energetic properties — some are energizing, and others are soothing. This one brings the energy down; both literally and figuratively. So, the next time you feel yourself spinning, and having a hard time catching your breath and focusing, give Malasana a try.

The garland pose stretches the ankles, groins, and back. If your heels don't reach the floor, rest them on a folded blanket.

The many benefits include: + Strengthens and brings flexibility to ankles + Increases mobility in the hips + Stretches back muscles + Soothes some causes of backache + Strengthens abdomens

To try out Garland Pose:

  1. Squat with your feet as close together as possible. Most people’s heels won’t reach the floor. You can widen your feet and also try putting a folding blanket under your feet.
  2. Separate your thighs wider than your torso. Inhale and settle your mind. Exhale and slowly lower your body to fit snuggly between your thighs.
  3. Press your elbows arms against your inner knees and your knees back into your elbows. Try to sit up as straight as you can and lengthen your spine.
  4. Continue to breath well. Push down through the feet and root up through the crown of you head.
  5. Hold for 5 breaths and repeat.

Your heels, which press evenly into the floor, act as a counterpoint to your head, keeping you grounded as you extend. If you are like many of us, and are tight in your hips, groins, calves, and Achilles tendons, your heels may not reach the floor. That’s OK! Just try to rolled blanket or towel variation.

If you have a knee injury or are pregnant, this pose should be avoided or practiced with the advice of a doctor.

The next time you are feeling tired, unbalanced, or want to settle the mind, take a few breaths in this yoga pose. It’s a fun shape to try with the whole family. Who knows, we may even see you giving it a try on the stand up paddle board soon!