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The Garland pose is known as one of the easiest to perform squat poses in Yoga. Some are standing poses, some are sitting poses, and some are even sleeping poses. With a squat pose, the idea is generally to open out your hips.
The Garland pose is known in Sanskrit as the Malasana. In Sanskrit mala is the word for a garland and asana means a pose. So taken together we refer to it as the Garland pose.
Not only does the garland pose help open out your hips, it also opens out your groins. The pose has been found to be useful for primary pregnant women who would want to have a comparatively less painful normal delivery.
Performing Malasana, during the first trimester of first pregnancy, helps open out stiff groin and leg muscles and keeps your hip joints supple. This helps in adequately preparing pregnant women for a comparatively less stressful experience during labor and through a normal delivery.
How to perform Garland Pose?
Place a mat in front of you on the ground and then stand on it. Place your feet apart, keeping one foot at one end of the mat width, and the other foot at the opposite end. Next begin bending forward at the knees from the standing position. The idea is to come into a squat position. Remember to bend forward gradually, otherwise, you may lose your balance and fall forward.
Also remember that when you come into the squat position, your feet must still remain the mat width apart as it is easier that way. Beginners sometimes find their heels coming up when they reach the squat position. It is recommended that they use a folded blanket under their feet so that their heels receive the requisite support.
If you are closer than mat width apart, you need to shift your feet again apart to that extent. Ensure that your feet remain parallel or as close to that as is possible. While you have been gradually bending down at your knees into the squat position, you need to bring your hands inside your knees. After you are in the squat position, you need to join your hands together in the prayer mode (known as anjali mudra in Sanskrit) with your palms laid vertically together flat against each other. Another thing you need to ensure is that your palms must be kept together at a level that is almost the center of your chest.
Remember to keep your forearms parallel to the floor. Relax your shoulders, bend forward your head and keep your spine straight. Take five breaths while remaining in this position and then release by straightening out your legs.
After practicing the garland pose thoroughly, you will become game for some advanced exercise variations. They involve bringing your feet closer together as much as you possibly can while remaining in Malasana. The advanced variations help to additionally strengthen the leg muscles and help to further open out your groins and hips.
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