For those who spend long hours seated, the Garland Pose, also known as "Malasana" or simply "Yoga Squat," offers a profound release for hip joints, alleviates menstrual discomfort, and aids in pelvic floor restoration. This pose combines elements of yoga postures and deep squats, making it a staple in Hatha yoga practices.

What is the Garland Pose?

The Garland Pose, or Malasana in Sanskrit, integrates deep squatting into yoga postures, emphasizing hip extension and lower body relaxation. It promotes spinal alignment and enhances blood circulation in the pelvic region, making it beneficial even for expectant mothers under professional guidance.

How to Perform the Garland Pose?

• Keep your feet flat on the ground.
• Spread your feet wider than shoulder-width apart.
• Point your toes slightly outward.
• Slowly lower yourself into a squat position without letting your hips touch the ground.
• Join your palms together in front of your chest, using your elbows to press against your knees.
• Hold for 1-2 deep breaths.

Benefits of the Garland Pose:

1. Relieves Lower Body Tension: Ideal for combating stiffness in the pelvis, hips, legs, knees, and ankles caused by prolonged sitting.

2. Improves Digestion: By compressing the lower abdomen, it stimulates digestive organs and enhances intestinal mobility, alleviating constipation.

3. Eases Menstrual Discomfort and Strengthens Pelvic Floor Muscles: Effective in relieving discomfort associated with menstruation, it supports pelvic floor muscle training gently and is suitable for prenatal and postnatal mothers under expert guidance.

Precautions for Practicing the Garland Pose:

1. Avoid Training with Lower Body Injuries: Individuals with ankle or knee injuries should refrain from performing this pose to prevent aggravating their condition.

2. Use Props for Support: Beginners can place a rolled towel under their heels or a yoga block under their buttocks to reduce pressure on the knees.

3. Remember to Warm Up: Prior to attempting the Garland Pose, warm-up exercises such as seated stretches or leg stretches are recommended to prevent injury and enhance flexibility.

Video Guided Practices:

• Beginner's Guide to the Garland Pose: This instructional video provides detailed guidance from warm-ups to pose adjustments, essential for mastering this foundational yoga pose.

• Advanced Practice for Ankle Flexibility: For those familiar with the pose, this advanced video incorporates simple prop adjustments and pose variations to enhance ankle elasticity and stability.