Garland Pose Malasana
Description
This exercise involves transitioning from Garland Pose (a deep squat) to Malasana (a yoga pose where the feet are together and the hips are lowered). It requires strength and flexibility in the legs and hips.
Muscle Group
Equipment Required
Garland Pose Malasana Instructions
- Start in a standing position with your feet hip-width apart.
- Take a deep breath in and as you exhale, bend your knees and lower your hips down into a squatting position.
- Bring your palms together in front of your chest and press your elbows against your inner thighs.
- Take a deep breath in and as you exhale, twist your torso to the right and bring your left elbow to the outside of your right knee.
- Hold the pose for a few breaths, then inhale and come back to center.
- Exhale and twist to the left, bringing your right elbow to the outside of your left knee.
- Hold the pose for a few breaths, then inhale and come back to center.
- From here, release your hands to the floor and straighten your legs to come into Garland Pose.
- Hold the pose for a few breaths, then release and come back to standing.
Garland Pose Malasana Form & Visual
Garland Pose Malasana Benefits
- Targets the chest, shoulders, and biceps
- Improves upper body strength and muscle definition
- Can be modified for different fitness levels
- Engages the core for added stability and balance
- Can be done with minimal equipment
Garland Pose Malasana Muscles Worked
- Quadriceps
- Glutes
- Hamstrings
- Calves
- Lower back
- Abdominals
Garland Pose Malasana Variations & Alternatives
- Garland Pose
- Malasana
