Garland Pose Malasana Exercise Guide
Exercise Profile
- Target
- Hip Flexors
- Equipment
- Body weight
- Body Part
- Yoga
- Primary Muscle
- Hip Flexors
- Secondary Muscles
- Gluteus Maximus, Adductors, Quadriceps
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Yoga Squat, Malasana
Visualised Target Muscle Groups
Front
Back
How to: Garland Pose Malasana
- Begin in a standing position with feet shoulder-width apart.
- Slowly squat down, keeping your heels on the ground.
- Bring your palms together at your heart center.
- Press elbows against the knees to open the hips.
- Hold for several breaths, maintaining a straight back.
Common Mistakes
- Collapsing the chest forward.
- Letting the knees extend past the toes.
- Holding breath instead of breathing deeply.
Modifications
- Perform the pose with a block under your seat for extra support.
- If difficult to balance, place feet wider apart.
Tips
- Keep your back straight and chest lifted throughout the pose.
- Use your elbows to push against your knees for a deeper stretch.
- Breathe deeply and hold the position for several breaths.
Garland Pose Malasana Alternatives
Tags
yoga
stretching
hip flexibility
squat
beginner
cooldown
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