Garland 1

Garland I takes you from a standing pose (Mountain) to a squatting balance pose.

Garland I may appear to be a simple pose, but it is still a balance pose that requires concentration (focus) to maintain your balance. It also strengthens your legs while providing numerous physical and metal benefits.

English Name: Garland 1

Sanskrit Name: Malasana I

Difficulty Level: 4

Start Position: Mountain Pose

Instructions:

Step 1.

From Mountain pose, place your feet about 2-feet (60 cm) apart and squat in between your thighs.

Step 2.

Bring your hands to prayer position (pranamasana) at your hearth.

Step 3.

Hold the pose for 4 or 5 breathes, or as long as it feels comfortable. Release and return to Mountain pose. Repeat if desired.

Physical Benefits:

• Stretches the spine
• Strengthens arms and wrists
• Improves balance and upper body strength
• Opens the hips
• Relieves sciatica
• Tones abdominal muscles
• Improves digestion
• Relieve constipation
• Strengthens feet and ankles
• Relieves knee stiffness

Mental Benefits

• Reduces stress and anxiety
• Improves focus

Contraindications:

• Wrist, arm, or shoulder injury
• Back injury
• Ankle, hip or knee injury
• Leg, arm, or back injury