mala (garland/necklace) + asana (pose)
Bunged up? Stiff & creaky? Garland Pose will help you feel better as it stimulates the Apāna Vayu, the body's downward energy flow. This pose isn't just recommended for the achy & constipated, but also for women preparing for pregnancy, & is a fantastic addition to your prenatal yoga practice. These super deep squats came naturally to us as kids, & if we`ve lost the tendency to lower ourselves to the earth to, say, pick up a coin, it´s high time we regain it. Expressed properly, squats lower our chances of injuring our knees & ankles. Consider warming up with Both Big Toe Pose, Balancing Bear Pose, & rounds of Seated Cat Cows. When releasing from the pose, come into Staff Pose & then maybe release the hips & spine with Standing Forward Bend or even Gorilla Pose. If entering Garland is difficult, you can sit on the front edge of a chair, thighs forming a right angle to your torso, heels on the floor slightly ahead of your knees - from there, lean your torso forward between your thighs. There are variations for the less wobbly among us, including coming up onto your toes & balancing there, or additionally, raising 1 leg & folding it into the groin. For a fabulous bind, wrap your arms around your knees & clasp your hands behind your back. However you choose to express the pose, Malasana seeks to remind us that we are all precious necklaces or garlands.
Benefits:
strengthening & toning of your calves, ankles, back, neck & abdominals
opens hips & groins
stabilizes the pelvic floor
strengthens the core
promotes good posture
stimulates the kidneys, thyroid, prostate glands, & the intestines
helps balance the hormones & strengthen the uterus,
alleviates menstrual cramps
improves balance, concentration, & focus
brings self-awareness & promotes confidence.
Remember: not to round your spine in Garland; keep your chest open, your spine straight, your neck long, & your haze forward. You can use your elbows to gently press your inner thighs open, but don't force the move.
Props: If strength, flexibility or balance are an issue for you, yoga blocks under your hips will make the pose more accessible. If you experience knee pain or your heels won´t reach the ground, a rolled towel (behind the knees or under the feet) will help. If you have trouble bending over or have stiff groins, you can express this pose by sitting on a low stool or bench.
Avoid or modify Garland Pose if you:
have sustained any shoulder, wrist, elbow, knee, ankle, or pelvic injuries including ligament tears
experience hip pain
have had abdominal surgery
suffer from chronic lower back or knee pain
are in the first 2 trimesters of your pregnancy.
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