A sedentary lifestyle is a true scourge of the 21st century, leading, among other things, to musculoskeletal dysfunctions. For this very reason, the Garland Pose (Malasana) is not only uncomfortable but sometimes impossible for many people to perform. However, it is worth attempting this asana because it offers many benefits – it opens the hips, which helps improve posture, reduces muscle tension, and eases back and knee pain. See how to prepare for and perform Malasana.
Yoga for hips – why is it worth practicing?
Do you find Malasana quite difficult and fear that you won't be able to stretch enough to reach the correct position? Remember the position children play in. Little ones have no trouble sitting like this to dig in a sandbox or build with blocks. So what happened that this ability faded over the years? The reason is one of humanity's oldest inventions – the chair. It is because of chairs that numerous contractures develop in the body, making Malasana painful and difficult.
Regularly practicing this asana, as well as poses that support hip opening, allows you to relax and stretch the groin, legs, and lower back. The deep squat strengthens the glutes and thighs and improves physical stamina. The asana helps eliminate tension, which improves flexibility and joint mobility and contributes to reducing pain.
Malasana yoga also helps in cleansing the body. It has an excellent effect on proper bowel peristalsis and digestive system function. The Garland Pose can also help reduce stress by lowering muscle tension and increasing blood flow, which in turn can improve well-being.
Malasana yoga – how to do it?
Yoga for hip stretching most often consists of exercises performed while sitting. To prepare for descending into a deep squat, it is worth preparing properly, for example, through Upavistha Konasana (Seated Angle Pose), Baddhakonasana (Cobbler's Pose), or Janu Sirsasana (Head-to-Knee Pose). Malasana is performed standing, with your gaze fixed forward. To fully focus on your practice, it is worth wearing comfortable clothing that does not restrict movement. Loose t-shirts or fitted tops and stretchy yoga leggings that flatter the figure and are opaque are great choices.
Performing the Garland Pose for beginners — step by step
Begin the Garland Pose from a standing position. Set your feet hip-width apart, then descend into a slight squat, shifting your weight onto your heels and opening your knees to the sides. Ensure your entire feet are pressed to the floor. Beginners can place a rolled-up yoga mat or a blanket under their heels to make the practice easier. Position your thighs wider than your chest width. Slowly shift your torso forward until it is positioned between your thighs.
Bring your palms together and rest your elbows against the inside of your knees. Breathing deeply, try to relax your muscles. You can move your hips slightly forward to feel the stretch more intensely. Lengthen your back and neck as well. Hold this position for a few breaths, then slowly stand up and return to the starting position. Malasana should be performed according to your own abilities, gradually increasing the depth of the squat and the stretch. For those suffering from back, hip, or knee pain, we recommend consulting a doctor to determine if you can perform this pose without issues.
Who should perform the Garland Pose? - yoga for hips
Yoga for hips is an excellent choice for those leading a sedentary lifestyle and those wanting to improve their posture. Do not be discouraged if the Garland Pose is very difficult for you at first. The asana gradually releases contractures, so with each subsequent attempt, you will be able to go lower. Regular yoga practice will allow you to improve both your physical and mental health.
