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Garland Pose Beneficial For Pelvic Floor And Abdominal Muscles

What Is Garland Pose Or Squatting

The Garland Pose or squatting offers a wonderful moment of rest for your legs during severe Yoga sessions. It is known to make the ankles supple and provide a relaxing stretch to the back, the lower legs and neck muscles. It is a simple Yogasanas that helps build centeredness and inner strength that helps you throughout the strenuous day. This Garland Pose is actually a simple squatting position and the primary working pose for a lot of people all over the world.

Steps To Do Garland Pose (Malasana)

1.  To start the pose, squat on your mat keeping your feet as close together as you can. If possible, keep your heels on the floor or else support them on a folded blanket.

2.  Now slightly separate your thighs wider than your torso and, with a deep exhalation lean your body forward so as to fit it snugly in the space between your thighs.

3.  Pressing your elbows against the back of your knees, join your palms to together, as if in prayer, and then press your knees into your elbows. This will help stretch your body further.

4.  To go even further, press your thighs against the sides of your body. Stretch your arms in front of you, then swing them out to your sides so as to be able to place your shins in your armpits.

5.  Pressing your fingertips to the floor, try to reach around the outside of your ankles and hold the back of your heels.

6.  Retain the pose for ½ a minute to 1 minute then, with a deep inhalation, straighten your knees and slowly stand up.

The stretch of the body focuses mainly on the front part of your body, in particular the chest. Do not lose the dynamism or the supportive power of your lower back at any point of time. If you let that happen, your upper back and chest will tend to sink down and you will lose the sensation.

Beginners may place a folded blanket under their heels for support if they feel their heels coming up when squatting. It’s better than trying to balance on the balls of the feet. Advanced students, if your feet are parallel, try to bring them nearer to each other.

Benefits Of Garland Pose

• This Garland Pose or squatting gives a good stretch to the groins, ankles and back torso, while toning up the belly

• It is highly beneficial for pelvic floor muscles as well as the abdominal muscles

• Garland pose is known to be particularly beneficial in the last month of pregnancy. It helps ease the baby into the delivery canal and so it is highly recommended for expectant mothers, especially those practicing prenatal yoga.

Contraindications:

• This Garland Pose is best avoided by those suffering from lower back or knee injuries

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