Garland (hold)

Malasana

Yogaintermediatetimedno equipment

A full deep squat with feet about hip-width or slightly wider and toes turned out, heels on the floor, hips just above the floor, torso leaning slightly forward between the knees, palms together at the chest with the elbows pressing the inner knees apart.

How to do it

1. Stand with feet slightly wider than hip-width, toes turned out about 30-45 degrees.
2. Bend the knees and lower the hips all the way down until they hang just above the floor, below the knees.
3. Keep the heels flat on the floor (a folded blanket under them if needed).
4. Lean the torso slightly forward between the thighs; join the palms in prayer at the chest.
5. Press the elbows against the inner knees to widen them; spine long, gaze forward.

Muscles worked

Supporting: adductors, calves