Often called Yoga Squat, Garland pose is a standing hip opener that stretches and opens the inner thighs, groin, achilles tendon, ...HomeGarlandPoseFour-LimbedStaffPoseMarch30,2015HalfLordoftheFishesPoseMarch30,2015GarlandPoseLEVELBeginnerAnatomyAnkles,Groin,Hips,ThighsPoseTypeHipOpener,StandingSanskritMalasana(mah-LAHS-anah)mala=garlandBENEFITSStretchesandopensinnerthighs,groinmuscles,achillestendon,andlowcalfmusclesStimulatesdigestiveorgansandmetabolismBalancessacroiliacjointsStrengthensabdominalsCONTRAINDICATIONSLowbackpathologiesAnkle,knee,orhipinjuryHOWTOStartinSamasthiti(Prayerpose).Steptheheelsslightlywiderthanhip-distanceapartandturnyourtoestowardthesidesofyourmat.Inhaleandliftfromthewaist.Exhaleandslowlybegintodrawyourselfdowntothematintoadeepsquat.Inhaleandallowyourspinetolengthen.Thendrawyourchestforward.Exhaleandengagetheelbowsbypressingthemtotheinsideofyourknees.Pressyourpalmstogethertocreateresistance.Holdthisposeforupto5-10slowbreaths.Toexit,inhaleandplaceyourpalmsonthefloororkneesforsupport.Exhaleandreleaseintoaforwardbendbypressingthroughthefeetandleadingwiththetailbone.Turnyourtoestofacethefrontofyourmat.MODIFYORREPLACEAlternatives:Wide-StanceHighSquatBoundAnglepose(BaddhaKonasana)Modifications:Utilizeablockorbolsterbeneathyoursittingbonesforsupport.Rollyourmatunderyourheelstoreducethestretchinthebackoftheankles.SEQUENCINGTIPSBefore:Frogpose(Mandukasana)BoundAnglepose(BaddhaKonasana)HappyBabypose(AnandaBalasana)Wide-SeatedForwardBend(UpavisthaKonasana)After:Downward-FacingDog(AdhoMukhaSvanasana)StandingForwardBend(Uttanasana)TEACHINGCUESKeeptheupperandlowerspinelengthened.Pressyourpalmstogethertocreateresistanceanddeepentheposture.Lengthenthroughthetopofyourcrownandsinkyourtailbonetowardthefloor.Oneachinhale,feelyourchestexpandandspinelengthen.Oneachexhale,feelyourhipssinkdeeper.VARIATIONSBindthearmsaroundthekneesbyreachingthetorsothroughthethighswitharmsextendedinfrontofyou.Drawyourkneesintoyourunderarms.Scoopyourarmsaroundandreachforthebackoftheh