Sanskrit Name: Malasana  Mala = Wreath, Garland, Crown Asana = Pose

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Get Started:
:: Squat on your mat with your heels in, toes out slightly
:: Separate your thighs slightly wider than your torso
:: Lean your torso forward and fit it snugly between your thighs as you widen through your collarbones
:: Hug your midline to spine and roll your shoulder blades down your spine
:: Squeeze your elbows against your inner knees, while you bring your palms to together in Anjali Mudra, and resist the knees into the elbows to your torso
:: Option to take a twist, bind or alternative hand movement from here
:: Option to sit on a block for tighter hips

Benefits: Garland Pose stretches the ankles, groins and back torso, as well as tones the belly.

Contradictions: If you have a low back or knee injury, avoid practicing this pose, unless an experienced teacher is helping you.

Know your asana: This is an excellent pose to practice with a block, especially if you have tighter hips and are experiencing knee pain in the pose. If your heels don’t touch the floor, place foam blocks, a wedge or rolled up blankets under the heels.

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Source: AWAKEN