Garland Pose

About This Pose

Garland Pose, a deep squat, is one of the most underrated poses in yoga and one of the most functional. In much of the world, deep squatting is a normal resting position. In Western cultures where chairs dominate, most adults lose the ability to squat comfortably with heels on the floor by their thirties, and regaining it requires consistent work. Feet wider than hip-width, toes turned out to about 45 degrees. Lower into a deep squat, letting the heels come to the floor if they will. If the heels lift, place a rolled blanket or mat under them to support the position. Bring the hands to prayer at the chest and press the elbows gently into the inner knees. This creates a mutual pressure: the elbows open the knees, the knees create resistance for the elbows. The result is a deepening of the hip opening and a more upright torso. The spine stays as long as possible. The common error is rounding heavily into the low back. If you find yourself collapsing backward, elevate the heels higher until you can maintain a more neutral spine. Garland Pose works the hip flexors, external hip rotators, and adductors simultaneously, which is why it's so effective. It also opens the ankles. People who practice it consistently find that squatting becomes easier over time, which has real carry-over to daily movement: picking things up off the floor, sitting on low surfaces, getting in and out of vehicles.

Benefits

• Opens the hips, groin, and ankles
• stretches the lower back
• improves squat mobility