Step by step
- Stand with your feet mat distance apart, toes turned out comfortably.
- Squat down, making sure your knees are tracking in the same direction as your toes, and bring your arms in front of you, between your knees.
- Spread your shoulder blades and use your upper arms to keep your knees over your ankles.
- Allow your spine to round and relax your neck.
- You are looking for sensations along the spine, all the way up to the neck and in your hips and groins.
- Hold for 1 to 3 minutes.
- To come out of the pose, either sit back on your buttocks and straighten your legs or come up into Dangling and slowly roll the spine up.
Beginners’ tips
- If your heels don’t touch the floor, support them with blocks or a folded blanket.
- If your hips are tight, bring the arms into a prayer position and use your elbows to gently press against your shins.
- If your neck is sensitive, use a block to support your forehead.
Benefits
- Increases hip mobility and strengthens the ankles.
- Decompresses the lower back and offers relief to lower back pain caused by menstruation.
- Stimulates Urinary Bladder, Liver and Kidney meridians.
Watch out for
- The knees and feet should point in the same direction. Spread your feet wider if they don’t.
- Avoid in case of knee injuries.
Variations
- Adjust the distance of your feet depending on your targeted area: bring your feet closer to target the ankles and wider to target the hips.
- Place your hands behind your neck (without pulling) to increase the stretch.
- Squat with your hips against the wall, to feel an even deeper decompression in the lower back and hip area.
- If you want to hold this pose for longer than 3 minutes, try a few sessions of 2 minutes each, coming into Dangling for a minute in between.
- Read Accessing Malasana – the Garland pose for more variations.