Garland Pose

Malasana

Also known as a yoga squat, Malasana is a deep hip opening posture that stretches your groins, ankles and pelvic muscles.

Other Names

• Seated Frog Pose

• Yoga Squat

Benefits

• Stretches ankle, groin, pelvic, and lower back muscles

• Improves balance and range of motion (knees)

• Improves focus and calms the nervous system

• Stimulates digestive system

Contraindications

• Knee injury

• Ankle injury

• Lower back or disc injury

Modifications

• You can sit up higher and rest your elbows on your knees if you have limited range of motion in your knees or ankles

• You can sit on a block to ease any knee or ankle tension

• You can roll up a blanket or a towel under your feet if you are unable to keep your heals down

Chakras

This posture stimulates the Root Chakra (Muladhara) as well as the Sacral Chakra (Svadhisthana) and invites a sense of grounding, security, creativity, connectivity.