This pose is derived out of many yoga forms catering to a very common issue of prolonged seating that result in a wide array of health issues.
Global studies and research show the figure statistics that we normally sit approx 7.7 hours a day, while other research results say people might sit up to 15 hours a day. This may take into consideration the seating posture as similar to, “Squatting”. We normally keep seated on chairs (in the workstation as professional) beds or cars all day long.
So, what would be the adverse effects of this prolonged inactive sedentary lifestyles state of sitting?
The research also points towards the real fact that excessive sitting directly impacts our body’s metabolic system. Being seated might be the need of the time, as usually when we get tired, so we sit and relax for a long period. This is the routine necessity of the body, but the imperfect posture affected by sit and slouch might impact our body.
Now, this might result in decline mobility in our hip flexors and back reflected in the tightening of the inner thighs, which can be resolved through simplified asanas namely garland pose that keeps our joints flexible.
Let’s look at the Sanskrit significance of this posture
The Sanskrit terminology for this pose, “Malasana” comes from the mixture of two words: (“Mala” — meaning “garland”, “Asana” — meaning “pose”)
Most importantly It is required to have this pose done on an empty stomach you can schedule your food intake prior to 4 to 6 hours before practicing this asana.
How to do Garland Pose
- Begin with standing in the Mountain Pose (Tadasana), with your arms at your sides
- Keep the back straight Lower your hips toward the mat then smoothly bend your knees, separate them wider while you assume the posture of low Squat
- Next breathe out and place your elbows inside your thighs and bring your hands to Anjali Mudra prayer position or you can place them on the mat
- Spread your knees apart and lean forward in between them.
- Hold for at least a bare minimum 30 to 60 seconds and breathe deeply
- Breathe in and release the pose.
Garland pose benefits
- Garland pose opens the hips and groin, enhance the flexibility of the pelvic and hips joints
- Tones abdominal and strengthens the legs, hips while stretching ankles, lower hamstrings, back and neck
- Garland pose further strengthens metabolism and aids in digestion
Health Precautions prior practicing this posture
Avoid going on with this Garland pose in case you have a lower back or knee injury or you can perform this pose as part of the yoga session and practicum under the guidance of yoga advisors.
Connect with Yoga teacher training in India to gain a wider insight into the comprehensive yoga benefits and if you were looking for the perfect yoga relaxation retreat opportunity, the time is now to enroll in interactive classes on the yogic principles consisting of pranayama, meditation, restorative asana, yoga philosophy, mantra and various yoga skills.