Garland Pose or Squatting (Malasana). -Yogi Vyas. This Asana makes the ankles more supple and provides a good stretch to the back of the lower legs, the back, and the neck muscles. Malasana also offers a nice moment of rest for the legs during intense Yoga sessions. malasana -mala = garland, asana = posture. 1-Bring your feet together and assume a squatting position. Turn your knees outside. 2-Lengthen your back by stretching your arms forward and bow your head. Try to find your balance in such a way that there is a stretching towards the pelvis and the upper back is stretched lengthwise as a result of the fact that the back is stretched towards the floor. If you lose any of these stretches, it means that your position is not well-balanced. You can regain this subtle balance by changing the height of your heels above the ground. 3-If your back has the right dynamism, it feels as if you can lift your fingers from the ground. This means that you hardly rest on your arms. As your ankles and your back begin to relax more, your heels will move more and more towards the ground. Quietly steer you breath to the stiff parts of your body and let the relaxation do the work. The lengthening of the body focuses particularly on the front part of the body (chest). Try not to lose the dynamism and supportive power of the lower back at all times. When your lower back loses its supportive function, the upper back and the chest will sink down and the sensation of relaxation will be lost. OR. Squatting used to be an ordinary posture for our ancestors. Through daily routine and normal practice, they were comfortable keeping their torso and upper legs hinged at a 160-degree angle. Nowadays, many of use sit in chairs, beds or cars all day long. We are most comfortable having our bodies set in a 90-degree angle. So, we sit and we slouch; slowly, but surely, losing mobility in our hips and back. Unknowingly, our posture is fueling the fire for a wide range of health problems later in life. Fortunately, Malasana contradicts these common practices and keeps our joints well “oiled” for long-term use. To practice Malasana with a licensed yoga practitioner, check out our yoga class schedules by location (Syracuse, Rochester, Albany). Getting Into Garland Pose: Begin by coming into a squat. Bring your feet as close together as you can comfortably get them, while still keeping them relatively parallel to each other. If possible, keep your heels on the floor; if not, support them with a folded mat or rolled up blanket. Move your thighs slightly wider than your torso and, as you exhale, lean forward so your torso fits snugly between them. Try to relax your front ankles. Now, press your elbows against your inner knees, creating resistance, and bring your palms together in prayer at the center of your chest. This should help lengthen your torso. Remember to keep your body weight forward; it’s easier if you are practicing Malasana on a natural incline. To deepen the pose, press your inner thighs against the sides of your torso. Extend your arms out and notch your shins into your armpits. Then, press your fingertips to the floor or clasp the back of your heels from outside your ankles. Your spine should be straight and your shoulders relaxed. Hold posture for 30 seconds if you are just beginning to practice Malasana. Gradually work your way up to five minutes. To come out of the pose: inhale, straighten the knees, and come into Uttanasana (Standing Forward Bend Pose). Benefits of Garland Pose: Opens your hips and groin Stretches your ankles, lower hamstrings, back and neck Tones your abdominals Aids in digestion Strengthens your metabolism Keeps your pelvic and hip joints healthy Ideal for prenatal yoga. Contraindications: Knee injury Pregnancy. -Yogi Vyas.
Posted on: Tue, 15 Oct 2013 01:13:01 +0000
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