Garland Pose

Hi reader ^^

I hope all of us still healthy and happy.

You don't have time to do exercise ? Or, you sit all day at a desk, and not moving around can cause tight muscles. That's not helping your hips, right ? I really bet your body is just craving to do Garland, also called Wide Squad or Frog. In Sanskrit, it called Malasana.

• With your hands at the center of your heart (Prayer Position), stand with your heels on the outer edges of the mat and your toes off the mat. Squat down as low as you can. Keep your heels on the floor.
• Separate your thighs slightly wider than your torso. While you exhale, lean your torso forward and fit snugly between your thighs.
• Press your elbows against your inner knees and resist the knees into elbows. This will help to open your hips even further.
• Try to keep the spine long and the knees over the feet to protect the ankles.
• Hold the pose for five deep breaths, or as long as you want. Once you've had enough, slowly straighten your legs and come into a Standing Forward Fold to release your hips.