Malasana (Garland Pose)

{"loading":false,"asana_post":{"id":"clgdbyppf4fqt0bk6xcdch148","title":"Malasana (Garland Pose)","whatIsTitle":"What is Malasana (Garland Pose)?","whatIsBody":{"text":"\\n\\nMalasana, or the Garland Pose, is also known as deep Yogi Squat. This is a beginner-friendly, traditional Hatha yoga posture.\\nYou’ll start by sitting in a deep-low squat position with your feet slightly more than hip-width apart and palms touching each other in Namaste formation. This deep squat position is an effective way to stretch and energize the pelvic area, ankles, and knees. \\nThis pose also works really well as a hip-opening warm-up for deep leg stretching postures. Performing this pose daily can help flush your colon and fight symptoms of constipation. ","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/tAmPILkpSvW68oXbsqDG\" alt=\"Malasana (Garland Pose)\" title=\"Malasana (Garland Pose)\" width=\"600\" height=\"350\"><p>Malasana, or the Garland Pose, is also known as deep Yogi Squat. This is a beginner-friendly, traditional Hatha yoga posture.</p><p>You’ll start by sitting in a deep-low squat position with your feet slightly more than hip-width apart and palms touching each other in Namaste formation. This deep squat position is an effective way to stretch and energize the pelvic area, ankles, and knees.&nbsp;</p><p>This pose also works really well as a hip-opening warm-up for deep leg stretching postures. Performing this pose daily can help flush your colon and fight symptoms of constipation.&nbsp;</p>"},"overview":{"text":"Malasana is a combination of two Sanskrit words, '\\nMala\\n' which stands for a 'garland of flowers’ or 'dirt,' and 'Asana' means pose or posture. \\nMalasana references can be traced back to a few ancient Hatha yoga texts, but today it's practiced in various modern variations in different styles of yoga. \\nIn Hinduism, a garland of fresh flowers is offered to Hindu Gods during daily devotional practices. A garland of energy beads is also used for \\nMantra \\nchanting during deep meditation, making it a symbol of the cycle of life or the ongoing renewal process. \\nIn other representations, \\nMala\\n is also referred to as dirt and impurities, which symbolizes the benefit of sitting in the deep yogi squat position. \\nSitting in a deep squat can put the appropriate amount of pressure on the colon and pelvis, which helps improve bowel movements. \\nSanskrit Name:\\n मालासन                       \\nPronunciation:\\n \\nmuh-laa-suh-nuh\\nPose Type:\\n Seated Hip Opener           \\nAlso known as: \\nGarland Pose or Yogi Squat\\nStrengthens:\\n Glutes, Inner Thighs, Ankles, Quads, Calfs, and Low Back\\nStretches: \\nGlutes, Inner Thighs, Ankles, Hip Flexors, and Spine\\n\\nHealth Benefits of Malasana\\nReduces low back pain.\\nEnhances concentration. \\nRegulates sexual energy. \\nStrengthens the hip and knee joints. \\nReduces stiffness around the tailbone. \\nStretches the glutes, thighs, and lower back. \\nStrengthens the ankles, calves, and low back. \\nIncreases blood circulation around the pelvis. \\nImproves digestion and enhances colon function. \\nEffective for pregnant women to prepare for childbirth. \\nEnhances female hormonal balance and fights hormonal disorders. \\n\\nWhen to Avoid Performing Malasana\\nAvoid if you are postpartum. \\nAvoid after spine surgery.\\nAvoid after hip-replacement surgery. \\nAvoid if you currently have chronic low back pain or injury.\\nAvoid if you have inflammatory arthritis in the knees or ankles.\\n","html":"<p>Malasana is a combination of two Sanskrit words, &#39;<em>Mala</em>&#39; which stands for a &#39;garland of flowers’ or &#39;dirt,&#39; and &#39;Asana&#39; means pose or posture. </p><p>Malasana references can be traced back to a few ancient Hatha yoga texts, but today it&#39;s practiced in various modern variations in different styles of yoga. </p><p>In Hinduism, a garland of fresh flowers is offered to Hindu Gods during daily devotional practices. A garland of energy beads is also used for <em>Mantra </em>chanting during deep meditation, making it a symbol of the cycle of life or the ongoing renewal process. </p><p>In other representations, <em>Mala</em> is also referred to as dirt and impurities, which symbolizes the benefit of sitting in the deep yogi squat position. </p><p>Sitting in a deep squat can put the appropriate amount of pressure on the colon and pelvis, which helps improve bowel movements. </p><p><strong>Sanskrit Name:</strong> मालासन                       <strong>Pronunciation:</strong> <em>muh-laa-suh-nuh</em></p><p><strong>Pose Type:</strong> Seated Hip Opener           <strong>Also known as: </strong>Garland Pose or Yogi Squat</p><p><strong>Strengthens:</strong> Glutes, Inner Thighs, Ankles, Quads, Calfs, and Low Back</p><p><strong>Stretches: </strong>Glutes, Inner Thighs, Ankles, Hip Flexors, and Spine</p><p></p><h2><strong>Health Benefits of Malasana</strong></h2><ul><li><div><p>Reduces low back pain.</p></div></li><li><div><p>Enhances concentration. </p></div></li><li><div><p>Regulates sexual energy. </p></div></li><li><div><p>Strengthens the hip and knee joints. </p></div></li><li><div><p>Reduces stiffness around the tailbone. </p></div></li><li><div><p>Stretches the glutes, thighs, and lower back. </p></div></li><li><div><p>Strengthens the ankles, calves, and low back. </p></div></li><li><div><p>Increases blood circulation around the pelvis. </p></div></li><li><div><p>Improves digestion and enhances colon function. </p></div></li><li><div><p>Effective for pregnant women to prepare for childbirth. </p></div></li><li><div><p>Enhances female hormonal balance and fights hormonal disorders. </p></div></li></ul><p></p><h2><strong>When to Avoid Performing Malasana</strong></h2><ul><li><div><p>Avoid if you are postpartum. </p></div></li><li><div><p>Avoid after spine surgery.</p></div></li><li><div><p>Avoid after hip-replacement surgery. </p></div></li><li><div><p>Avoid if you currently have chronic low back pain or injury.</p></div></li><li><div><p>Avoid if you have inflammatory arthritis in the knees or ankles.</p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Malasana (Garland Pose)","howToDoBody":{"text":"Garland pose can be overwhelming for beginners, so we’ve divided the Malasana practice into easy-to-follow steps. Grab your yoga mat and let’s get started. \\n\\nPart 1 - Preparatory Poses for Malasana\\nTo smoothly execute the grounding Garland pose, all you need to have is a strong spine with flexible legs and pelvic floor. These are a few warm-up poses to get your body ready for the main pose: \\n1. Baddha Konasana (Bound Angle Pose) - \\nGet into Staff pose, and keep your torso, neck, and head upright. Bend your legs from your knees and keep the soles of your feet together, touching each other. \\n\\nRelax your sit bones into the mat, keeping your knees close to the ground, and focusing on your breath. Hold this pose for 3 to 5 minutes, and let your spine, glutes, and thighs open up. \n\\n2. Upavistha Konasana (Wide-Angle Seated Forward Bend) - \\nOpen up your inner thighs and hamstrings with a Wide-Angle Seated Forward Bend. Start by sitting in Staff position and open your pelvis by extending your legs at your sides. \\n\\n\nStart to inhale and lift your arms overhead. Now, exhale and bend forward toward the ground. Finally, rest your forehead and torso on the floor and let your lower body open up for a few minutes. \\n\\nPart 2: Step-by-Step Instructions to Perform Malasana\\nThe following are steps to practice Garland pose or Yogi Squat: \\nStep 1- \\nStart from a wide-legged Mountain pose and gently sit in a low squat position. \\nStep 2-\\n Bend your arms from your elbows and form a namaste figure (\\nAnjali Mudra\\n) with your hands. \\nStep 3- \\nKeep your arms in between the gap of your legs, near your chest. \\nStep 4-\\n With added resistance from your arms, stretch your legs deeper with pressure applied from your elbows. \\nStep 5-\\n Keep your glutes close to your ankles, toes pointing to the sides, and roll your shoulders back. \\nStep 5-\\n Hold the pose for 1 minute and take a few deep breaths in this position. \\nStep 6- \\nRelease the Garland position by getting into a Standing Forward Fold pose to relax your glutes, arms, and spine. \\nBreath Awareness: \\nInhale:\\n While getting low in Yogi Squat position. \\nExhale:\\n Before deeply expanding your chest muscles. \\nInhale & Exhale:\\n While holding the pose for a prolonged duration. \\nPerformance Duration for Beginners:\\n Hold Malasana for 30 to 60 seconds. \\nPerformance Duration for Advanced: \\nHold Malasana for 2 to 5 minutes. \\n\\nPart 3: Things to Keep in Mind\\nThe following are some posture tips for performing Garland pose safely:\n\\nSink into your glutes:\\n Many practitioners mistakenly keep their hips at the level of their knees, but Malasana is a deep squat. Sink closer to the ground in your glutes. For better understanding, remember that you need to level your thighs lower than your knees and hips and closer to the ground. \\nDon't hold for too long: \\nIf your knees are hurting a little after your practice, then do not stay in this pose for too long. Also, if you have any severe knee problems like joint injury or arthritis, it's a wise choice to avoid this pose. \\n\\nPart 4: Relaxing Poses After Malasana\\nBelow are some relaxing yoga postures to recover from your Yogi Squat practice: \\n1. Pashchimottanasana (Seated Forward Bend) - \\nFrom Dandasana, breathe in and bring both arms up overhead. Breathe out, lengthen your arms forward, reach to your feet and hold them with both hands. \\n\\nRest your forehead on your knees and hold this pose for a few minutes until you feel relaxed and rejuvenated in your spine and legs. \\n\\n2. Supta Baddha Konasana (Reclining Bound Angle Pose) - \\nLie down on your back and join the soles of your feet together. Place your palms on the yoga mat at your sides, and close your eyes as you start to focus on your breath.  \\n\\nThis will bring your spine to its natural shape while simultaneously restoring your knee joints, pelvis, and core muscles. ","html":"<p>Garland pose can be overwhelming for beginners, so we’ve divided the Malasana practice into easy-to-follow steps. Grab your yoga mat and let’s get started.&nbsp;</p><p></p><h3><strong>Part 1 - Preparatory Poses for Malasana</strong></h3><p>To smoothly execute the grounding Garland pose, all you need to have is a strong spine with flexible legs and pelvic floor. These are a few warm-up poses to get your body ready for the main pose:&nbsp;</p><p><strong>1. Baddha Konasana (Bound Angle Pose) -&nbsp;</strong>Get into Staff pose, and keep&nbsp;your torso, neck, and head upright. Bend&nbsp;your legs from your knees and keep the soles of your feet together, touching each other.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5296,height:3531/2eiUw4iBSzymaLtomizr\" alt=\"Baddha Konasana (Bound Angle Pose)\" title=\"Baddha Konasana (Bound Angle Pose)\" width=\"600\" height=\"350\"><p>Relax your sit bones into the mat, keeping your knees close to the ground, and focusing on your breath. Hold this pose for 3 to 5 minutes, and let your spine, glutes, and thighs open up.&nbsp;<br></p><p><strong>2. Upavistha Konasana (Wide-Angle Seated Forward Bend) -&nbsp;</strong>Open up your inner thighs and hamstrings with a Wide-Angle Seated Forward Bend. Start by sitting in Staff position and open your pelvis by extending your legs at your sides.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:852,height:403/BmvoEGxQ0mFzr6cHvt91\" alt=\"Upavistha Konasana (Wide-Angle Seated Forward Bend)\" title=\"Upavistha Konasana (Wide-Angle Seated Forward Bend)\" width=\"600\" height=\"350\"><p><br>Start to inhale and lift your arms overhead. Now, exhale and bend forward toward the ground. Finally, rest your forehead and torso on the floor and let your lower body open up for a few minutes.&nbsp;</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform Malasana</strong></h3><p>The following are steps to practice Garland pose or Yogi Squat:&nbsp;</p><p><strong>Step 1-&nbsp;</strong>Start from a wide-legged Mountain pose and gently sit in a low squat position.&nbsp;</p><p><strong>Step 2-</strong> Bend&nbsp;your arms from&nbsp;your elbows and form a namaste figure (<em>Anjali Mudra</em>) with your hands.&nbsp;</p><p><strong>Step 3-&nbsp;</strong>Keep&nbsp;your arms in between the gap of your legs, near&nbsp;your chest.&nbsp;</p><p><strong>Step 4-</strong> With added resistance from&nbsp;your arms, stretch your legs deeper with pressure applied from&nbsp;your elbows.&nbsp;</p><p><strong>Step 5-</strong> Keep your glutes close to&nbsp;your ankles, toes pointing to the sides, and roll&nbsp;your shoulders back.&nbsp;</p><p><strong>Step 5-</strong> Hold the pose for 1 minute and take a few deep breaths in this position.&nbsp;</p><p><strong>Step 6-&nbsp;</strong>Release the Garland position by getting into a Standing Forward Fold pose to relax your glutes, arms, and spine.&nbsp;</p><p><strong>Breath Awareness:&nbsp;</strong></p><ul><li><div><p><strong>Inhale:</strong> While getting low in Yogi Squat position.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Exhale:</strong> Before deeply expanding&nbsp;your chest muscles.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Inhale &amp; Exhale:</strong> While holding the pose for a prolonged duration.&nbsp;</p></div></li></ul><p><strong>Performance Duration for Beginners:</strong> Hold Malasana for 30 to 60 seconds.&nbsp;</p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold Malasana for 2 to 5 minutes.&nbsp;</p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p>The following are some posture tips for performing Garland pose safely:<br></p><ul><li><div><p><strong>Sink into your glutes:</strong> Many practitioners mistakenly keep their hips at the level of their knees, but Malasana is a deep squat. Sink closer to the ground in&nbsp;your glutes. For better understanding, remember that you need to level&nbsp;your thighs lower than&nbsp;your knees and hips and closer to the ground.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Don't hold for too long:&nbsp;</strong>If your knees are hurting a little after&nbsp;your practice, then do not stay in this pose for too long. Also, if you have any severe knee problems like joint injury or arthritis, it's a wise choice to avoid this pose.&nbsp;</p></div></li></ul><p></p><h3><strong>Part 4: Relaxing Poses After Malasana</strong></h3><p>Below are some relaxing yoga postures to recover from your Yogi Squat practice:&nbsp;</p><p><strong>1. Pashchimottanasana (Seated Forward Bend) -&nbsp;</strong>From Dandasana, breathe in and bring both arms up overhead. Breathe out, lengthen&nbsp;your arms forward, reach to&nbsp;your feet and hold them with both hands.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:612,height:408/aIb6GJdTea3vshQD31Tg\" alt=\"Pashchimottanasana (Seated Forward Bend)\" title=\"Pashchimottanasana (Seated Forward Bend)\" width=\"600\" height=\"350\"><p>Rest your forehead on&nbsp;your knees and hold this pose for a few minutes until you feel relaxed and rejuvenated in&nbsp;your spine and legs.&nbsp;</p><p><strong></strong></p><p><strong>2. Supta Baddha Konasana (Reclining Bound Angle Pose) -&nbsp;</strong>Lie down on your back and join the soles of your feet together. Place your palms on the yoga mat at your sides, and close your eyes as you start to focus on your breath.&nbsp;&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1000,height:667/L1UrtkWQSbr3zm04Q4g4\" alt=\"Supta Baddha Konasana (Reclining Bound Angle Pose)\" title=\"Supta Baddha Konasana (Reclining Bound Angle Pose)\" width=\"600\" height=\"350\"><p>This will bring your spine to its natural shape while simultaneously restoring your knee joints, pelvis, and core muscles.&nbsp;</p>"},"modificationsAndPropsBody":{"text":"Minimize the strain on your back, spine, and glutes by adding these modifications to your Garland pose practice: \\nTake wall support - \\nStand in a wide-legged Mountain pose for a few breaths. Now, turn your toes out, slide your spine down while standing against the wall, and sit into the low squat position using the wall to support you from behind. \\n\\nThis will allow you to sit in the Yogi Squat position for longer without feeling any discomfort in your spine. \\n\\nSit on a yoga block - \\nOnce your spine, knees and low back feels strong enough to move away from the wall, you can start to add more challenge for your legs.\\n\\nStep away from the wall and add a yoga block below your glutes for minimal support. This modification allows you to build strength while getting some support from the block throughout the hold. ","html":"<p>Minimize the strain on your back, spine, and glutes by adding these modifications to your Garland pose practice:&nbsp;</p><ul><li><div><p><strong>Take wall support -&nbsp;</strong>Stand in a wide-legged Mountain pose for a few breaths. Now, turn&nbsp;your toes out, slide&nbsp;your spine down while standing against the wall, and sit into the low squat position using the wall to support you from behind.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:612,height:408/eWUjN0WTFmFmauWPKxuZ\" alt=\"Take wall support\" title=\"Take wall support\" width=\"600\" height=\"350\"><p>This will allow you to sit in the Yogi Squat position for longer without feeling any discomfort in your spine.&nbsp;</p><p></p><ul><li><div><strong>Sit on a yoga block -&nbsp;</strong></div></li></ul><p>Once&nbsp;your spine, knees and low back feels strong enough to move away from the wall, you can start to add more challenge for your legs.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1000,height:667/1JuGsWtnSe6pqt65MKWd\" alt=\"Sit on a yoga block\" title=\"Sit on a yoga block\" width=\"600\" height=\"350\"><p>Step away from the wall and add a yoga block below your glutes for minimal support. This modification allows you to build strength while getting some support from the block throughout the hold.&nbsp;</p>"},"modificationsAndPropsTitle":"Malasana Modifications and Props","variationsTitle":"Malasana Variations to Consider","variationsBody":{"text":"If you’ve already aced your Garland pose practice, try challenging your lower body with the following variations: \\n1. Malasana I - \\nSquat on your haunches and keep your feet together. Ensure that your soles and heels are entirely flat on the floor. Now, inhale and stretch your knees out to the side to give you space to move your torso forward in this gap. \\n\\nExhale, stretch your arms in front and place them lower onto the ground for a few seconds to open your shoulders. Focus on your breath and gently wrap your arms from your shins to your tailbone behind your back. \\nTo challenge your flexibility further, rest your forehead on the floor. Hold this position for 30 to 60 seconds to increase your shoulder mobility and lower body flexibility. \\n\\n2. Malasana II - \\nStart from Malasana I position, and this time wrap your arms – starting from your shins to the back of your ankles. \\n\\nMake sure you are gripping your ankles with your fingers. Exhale and move your forehead down to the ground. Maintain this position for 30-60 seconds and then relax by returning to the simple Garland position. \\n\\n3. Malasana on Tip Toes - \\nStart from the primary Garland position and engage your core muscles. Keep the soles of your feet close, chin tucked, spine lengthed, and gaze low toward the ground. \\n\\nNow, get onto your tip toes and balance your whole body. Push your knees even closer to the ground by stretching your abductors wide on the side. \\nMaintain a broad chest with hands in \\nGayan Mudra\\n or \\nAnjali Murda\\n. Hold this position for 30 seconds for a strong core and flexible legs. ","html":"<p>If you’ve already aced your Garland pose practice, try challenging your lower body with the following variations:&nbsp;</p><p><strong>1. Malasana I -&nbsp;</strong>Squat on your haunches and keep your feet together. Ensure that your soles and heels are entirely flat on the floor. Now, inhale and stretch your knees out to the side to give you space to move your torso forward in this gap.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/fXdoE8VYSbqQ0DXdySc0\" alt=\"8 (15).png\" title=\"8 (15).png\" width=\"600\" height=\"350\"><p>Exhale, stretch your arms in front and place them lower onto the ground for a few seconds to open your shoulders. Focus on your breath and gently wrap your arms from your shins to your tailbone behind your back.&nbsp;</p><p>To challenge your flexibility further, rest your forehead on the floor. Hold this position for 30 to 60 seconds to increase your shoulder mobility and lower body flexibility.&nbsp;</p><p></p><p><strong>2. Malasana II -&nbsp;</strong>Start from Malasana I position, and this time wrap your arms – starting from your shins to the back of your ankles.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:800,height:543/eCPCXbw5RwK6BmF6XphB\" alt=\"Malasana II\" title=\"Malasana II\" width=\"600\" height=\"350\"><p>Make sure you are gripping your ankles with your fingers. Exhale and move your forehead down to the ground. Maintain this position for 30-60 seconds and then relax by returning to the simple Garland position.&nbsp;</p><p></p><p><strong>3. Malasana on Tip Toes -&nbsp;</strong>Start from the primary Garland position and engage your core muscles. Keep the soles of your feet close, chin tucked, spine lengthed, and gaze low toward the ground.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1440,height:1800/t4FXScRgqHc7NXH6FRA0\" alt=\"Malasana on Tip Toes\" title=\"Malasana on Tip Toes\" width=\"600\" height=\"350\"><p>Now, get onto your tip toes and balance your whole body. Push your knees even closer to the ground by stretching your abductors wide on the side.&nbsp;</p><p>Maintain a broad chest with hands in&nbsp;<em>Gayan Mudra</em> or&nbsp;<em>Anjali Murda</em>. Hold this position for 30 seconds for a strong core and flexible legs.&nbsp;</p>"},"levelUpTitle":"Level-Up Poses After Malasana for Advanced Yogis","similarTitle":"Similar Seated Poses like Malasana","similarBody":{"text":"Below are some more seated yoga positions that you can add to your hip-opening yoga routine: \\n\\nPadmasana (Lotus Pose)\\nSukhasana (Easy Pose)\\nGomukhasana (Cow Face Pose)\\nSiddhasana (Accomplished Pose)\\nBaddha Konasana (Bound Angle Pose)\\n","html":"<p>Below are some more seated yoga positions that you can add to your hip-opening yoga routine:&nbsp;</p><p></p><ol><li><div><p>Padmasana (Lotus Pose)</p></div></li><li><div><p>Sukhasana (Easy Pose)</p></div></li><li><div><p>Gomukhasana (Cow Face Pose)</p></div></li><li><div><p>Siddhasana (Accomplished Pose)</p></div></li><li><div><p>Baddha Konasana (Bound Angle Pose)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Malasana","levelUpBody":{"text":"Here’s a few advanced-level yoga poses you can try after you master Garland pose: \\n\\nLevel-Up Pose 1 - \\nBhujapidasana (Shoulder Pressing Posture)\\nLevel-Up Pose 2 - \\nParivrtta Malasana (Revolved Garland Pose)\\nLevel-Up Pose 3 - \\nSahaja Ardha Malasana (Spontaneous Flowing Half Squat)\\nLevel-Up Pose 4 - \\nSurya Yantrasana (Compass Pose)\\nLevel-Up Pose 5 - \\nUtkata Konasana (Goddess Squat)\\n\\nBhujapidasana (Shoulder Pressing Posture)\\n\n\\n\\nParivrtta Malasana (Revolved Garland Pose)\\n\\n\\nSahaja Ardha Malasana (Spontaneous Flowing Half Squat)\\n\\n\\nSurya Yantrasana (Compass Pose)\\n\\n\\nUtkata Konasana (Goddess Squat)\\n","html":"<p>Here’s a few advanced-level yoga poses you can try after you master Garland pose:&nbsp;</p><p></p><p><strong>Level-Up Pose 1 -&nbsp;</strong>Bhujapidasana (Shoulder Pressing Posture)</p><p><strong>Level-Up Pose 2 -&nbsp;</strong>Parivrtta Malasana (Revolved Garland Pose)</p><p><strong>Level-Up Pose 3 -&nbsp;</strong>Sahaja Ardha Malasana (Spontaneous Flowing Half Squat)</p><p><strong>Level-Up Pose 4 -&nbsp;</strong>Surya Yantrasana (Compass Pose)</p><p><strong>Level-Up Pose 5 -&nbsp;</strong>Utkata Konasana (Goddess Squat)</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:996,height:664/PmrXWngPTus4G8mDPvn6\" alt=\"Bhujapidasana (Shoulder Pressing Posture)\" title=\"Bhujapidasana (Shoulder Pressing Posture)\" width=\"600\" height=\"350\"><p><em><strong>Bhujapidasana (Shoulder Pressing Posture)</strong></em></p><p><br></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:730,height:411/WtHMpJ9gR5idmUHyOMc7\" alt=\"Parivrtta Malasana (Revolved Garland Pose)\" title=\"Parivrtta Malasana (Revolved Garland Pose)\" width=\"600\" height=\"350\"><p><em><strong>Parivrtta Malasana (Revolved Garland Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1440,height:1408/o072VmeQ4uGmbrjTO6XA\" alt=\"Sahaja Ardha Malasana (Spontaneous Flowing Half Squat)\" title=\"Sahaja Ardha Malasana (Spontaneous Flowing Half Squat)\" width=\"600\" height=\"350\"><p><em><strong>Sahaja Ardha Malasana (Spontaneous Flowing Half Squat)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5256,height:3504/KGhEwJVRK6Negjf4YGow\" alt=\"Surya Yantrasana (Compass Pose)\" title=\"Surya Yantrasana (Compass Pose)\" width=\"600\" height=\"350\"><p><em><strong>Surya Yantrasana (Compass Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5328,height:3552/3wEqME1nSkKNBoXo7t4C\" alt=\"Utkata Konasana (Goddess Squat)\" title=\"Utkata Konasana (Goddess Squat)\" width=\"600\" height=\"350\"><p><em><strong>Utkata Konasana (Goddess Squat)</strong></em></p><p></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Malasana, Garland Pose, or Yogi Squat.\n","breadcrumbName":"Malasana "},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":548,"UUID":"82790827-cb4c-425a-9bbd-b9ec7603877e","TagID":272,"Question":"What is Malasana good for?\n","Answer":"<p>Malasana is a deep pelvis stretch for your glutes, groin, inner thighs, and hamstrings. It also&nbsp; helps improve your sitting posture, strengthens your knees, and enhances mobility in <span style=\"color: rgb(14, 16, 26);\">your</span> ankles. </p>","Position":1,"CreatedDate":"2023-04-12 06:13:33","ModifiedDate":"2023-04-12 06:13:33","Tags":null},{"ID":549,"UUID":"966b4111-61c2-45ca-b4a6-583cf73a62a5","TagID":272,"Question":"Can beginners perform Malasana?","Answer":"<p>Yes, beginners can easily perform Malasana after some leg mobility and glute warm-up stretches. Performing Garland pose under professional supervision is the safest way to get started.&nbsp;</p><p><br></p>","Position":2,"CreatedDate":"2023-04-12 06:13:54","ModifiedDate":"2023-04-12 06:13:54","Tags":null},{"ID":550,"UUID":"9a8532b2-0bc7-43a3-9473-1f8549f2ebab","TagID":272,"Question":"What are the different preparatory poses for Malasana?\n","Answer":"<p>Bound Angle Pose, Wide-Angle Seated Forward Bend, High Lunge Pose, Low Lunge Pose, Cow-Face Pose, and Lizard Pose are all different types of preparatory poses for Malasana. </p>","Position":3,"CreatedDate":"2023-04-12 06:14:18","ModifiedDate":"2023-04-12 06:14:18","Tags":null},{"ID":551,"UUID":"57d54e94-1578-41b2-9b24-83d88e1a39f1","TagID":272,"Question":"What are the benefits of Malasana yoga?\n","Answer":"<p>Strengthening the feet, ankles, and legs is one of Malasana’s common benefits. It also opens up <span style=\"color: rgb(14, 16, 26);\">your</span> lumbar spine, which helps in reducing low back pain. Malasana also opens and strengthens the hips and groin muscles.</p><p><br></p>","Position":4,"CreatedDate":"2023-04-12 06:14:47","ModifiedDate":"2023-04-12 06:14:47","Tags":null},{"ID":552,"UUID":"9a3b53af-56d7-48fe-8987-5ae69bf261fe","TagID":272,"Question":"What are the different variations in the Malasana squat?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Malasana I (Malasana hands wrapped behind with head bow), Malasana II (Malasana holding the ankles with head bow), and Malasana on Tip-Toes are some commonly used Malasana squat variations among advanced yogis.&nbsp;</span></p><p><br></p><p><br></p>","Position":5,"CreatedDate":"2023-04-12 06:15:09","ModifiedDate":"2023-04-12 06:15:09","Tags":null},{"ID":553,"UUID":"bd285d86-bf46-4fe9-95d2-efa82897b5f7","TagID":272,"Question":"Who should avoid performing Malasana?\n","Answer":"<p>Avoid the Malasana pose if you are recovering from surgery, postpartum, or injured. You should also avoid this pose if you have inflammatory knee arthritis, chronic low back pain, or hip-joint pain. </p>","Position":6,"CreatedDate":"2023-04-12 06:15:31","ModifiedDate":"2023-04-12 06:15:31","Tags":null},{"ID":554,"UUID":"9a6968a2-f532-48ab-82ed-224b987c95da","TagID":272,"Question":"How long should you hold Malasana?\n","Answer":"<p>Beginners should hold Malasana pose for about 30-60 seconds. Advanced yogis can maintain this posture as long as they feel comfortable and have no strain or pain in their lower body.&nbsp;</p><p><br></p>","Position":7,"CreatedDate":"2023-04-12 06:16:04","ModifiedDate":"2023-04-12 06:16:04","Tags":null}],"yoga_details":{"ID":272,"UUID":"505a6da8-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Malasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Malasana","Description":"","Slug":"malasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1681279900/asana/1_39.jpg","Tagline":"Unlock the dormant energy around your groin and legs with Malasana. \n","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Malasana, Garland Pose, or Yogi Squat.\n","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. 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Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).\\nWhat is prenatal yoga?\\nPrenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!\\nBenefits of Prenatal yoga: \\nWe asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! \\nSo let's break down the benefits: \\nRelaxation : \\nPregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.\n\\nPreparation for birth : \\nFor first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!\n⁠\\nYoga can Help with Labor : \\nIn a 2015 study\\n, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother's comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor\n⁠\\nCommunity : \\nYoga classes have always been known to help us build community but during pregnancy, it's so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!\\nFrequently Asked Questions about Prenatal Yoga:\\nIs Yoga for Pregnancy safe?\\nYes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor & make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! \\nWhen during pregnancy can you practice yoga?\\nDuring your first trimester, you can stick to your regular practice with some modifications. \\nYour second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it's a great time to keep moving and stretching in your new skin as you make room for the baby to grow! \\nWhat yoga poses should you avoid doing? \\nFor the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. \\nYoga for Pregnancy Poses you can perform at Home :\\nIt’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. \\nHere are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!\\n1. Bound angle pose (Baddha Konasana) :\\n\\nBaddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling\\nHow it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.\\n2. Cat-cow pose (Marjaryasana Bitilasana) :\\n\\nMarjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly\\nHow it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. \\n3. Yogi squat (Malasana) :\\n\\n\\nBeen sitting too long\\n? This is a great hip opener and will also release lower back pain. \\nHow it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.\\nRemember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.\\n\\nOther ways to practice self-care during pregnancy\\nBeing a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. \\nBook a prenatal massage :\n\n⁠⁠A prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery. \n⁠ \\nTake a bath :\n⁠\n⁠Taking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. \n⁠\\n\\nAyurveda for Pregnancy :\\n\n⁠\n⁠This week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby's development! \\n\nYou can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! \\n\\nGet started today!\\n","html":"<p>When you get pregnant, people come out of the woodworks with advice, remedies and old wives tales. Everyone’s got an opinion on how you should spend your pregnancy. But the one thing we know for sure is, yoga is great for mom and baby alike. If you’re curious about prenatal yoga, you’re in the right place. Let’s break down why this type of yoga is excellent for moms (and babies).</p><h2>What is prenatal yoga?</h2><p>Prenatal yoga was designed for women who are expecting. Rather than taking a regular class and having to worry about modifications or safety, this class is specifically designed for pregnancy. The practice can help women with common pregnancy aches and pains, ease hormonal and emotional stress and help women’s bodies prepare for birth and their postpartum journey. A regular yoga practice when pregnant has tons of amazing benefits!</p><h2>Benefits of Prenatal yoga: </h2><p>We asked women who’ve done prenatal yoga while pregnant for their reviews, one said “ It’s excellent for stress relief, pain relief, and preparation for labor.” And they all said they’d recommend it to friends! </p><p>So let&#39;s break down the benefits: </p><ul><li><div><strong>Relaxation : </strong>Pregnancy can be very stressful! But yoga will help you to relax physically, mentally and emotionally and create a safe, relaxing environment for birth. Prenatal helps you with coping and breath techniques for all stages of your pregnancy.<br></div></li></ul><ul><li><div><strong>Preparation for birth : </strong>For first time moms, and even sometimes vets, labor can be scary. This practice will help you to learn birth techniques so you’re relaxed and ready to go!<br></div></li></ul><ul><li><div><strong>Yoga can Help with Labor : </strong><a title=\"https://prenatalyogacenter.com/blog/study-yoga-during-pregnancy-effects-on-maternal-comfort-labor-pain-and-birth-outcomes/\" href=\"https://prenatalyogacenter.com/blog/study-yoga-during-pregnancy-effects-on-maternal-comfort-labor-pain-and-birth-outcomes/\"><u>In a 2015 study</u></a>, It was found that a regular yoga practice in the last 10-12 weeks of pregnancy can improve the mother&#39;s comfort during labor and help facilitate the labor process. The “yoga group” in this study on average was in labor two hours less than those who didn’t practice. Past your due date? Prenatal Yoga is also known to help induce labor<br></div></li></ul><ul><li><div><strong>Community : </strong>Yoga classes have always been known to help us build community but during pregnancy, it&#39;s so important to have a group of women who understand what you’re going through. Taking part in a prenatal class puts you in a group of women who get it. You’ll have a built in support system and maybe even first friends for your baby!</div></li></ul><h3>Frequently Asked Questions about Prenatal Yoga:</h3><p><strong>Is Yoga for Pregnancy safe?</strong></p><p>Yes. Yoga is generally considered safe during pregnancy. However, you should always consult your doctor &amp; make sure you’re practicing with a teacher who understands the prenatal experience and can keep you safe. Our teachers are experts in yoga and are ready to help you on your journey. If you’d like to check out our offerings, you can get started today with a two week free trial! </p><p><strong>When during pregnancy can you practice yoga?</strong></p><p>During your first trimester, you can stick to your regular practice with some modifications. </p><p>Your second trimester is a GREAT time to start prenatal yoga! At this point, you’ll be starting to officially come into your “pregnancy body” and you’ll need to be practicing poses more specific to prenatal. The second and third trimester are considered the “prep period” for your body to prepare for labor. So it&#39;s a great time to keep moving and stretching in your new skin as you make room for the baby to grow! </p><p><strong>What yoga poses should you avoid doing? </strong></p><p>For the most part, yoga is considered safe during pregnancy. You really only need to focus on any poses that put pressure on your abdomen. You should avoid any and all twisting poses, backbends and inversions.. </p><h2>Yoga for Pregnancy Poses you can perform at Home :</h2><p>It’s important to stay active during your pregnancy for both mom and baby! You should try to get in some sort of movement daily for at least 30 minutes. You can stick to low impact workouts or walks but if you want to do some yoga at home, it’s a great way to end your day. Yoga while pregnant can help with pain, help you sleep better and fight tiredness and fatigue. </p><p>Here are some poses you can practice at home to keep you moving! And as a bonus, most of these poses will also help your body prepare for giving birth!</p><p><strong>1. Bound angle pose (Baddha Konasana) :</strong></p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/gVhq8C1cRSX1iZWU9b9a\" alt=\"Bound angle pose (Baddha Konasana)\" title=\"boundankle.jpg\" width=\"3504\" height=\"2336\" /><p>Baddha Konasana pose will help you open your hips, releasing any pain in your back. It can also help to reduce swelling</p><p>How it helps with labor: Opening the hips will help you to stretch the muscles needed to open the birth canal.</p><p><strong>2. Cat-cow pose (Marjaryasana Bitilasana) :</strong></p><img src=\"https://media.graphassets.com/resize=width:3339,height:2336/ofY2F7RQSWWHWvu420gz\" alt=\"Cat-cow pose (Marjaryasana Bitilasana)\" title=\"cat.jpg\" width=\"3339\" height=\"2336\" /><p>Marjaryasana Bitilasana pose release back and shoulder pain and also reduce pressure from the belly</p><p>How it helps with labor: Back pain is a common occurrence during the birth process. This pose will help to keep your muscles limber and help to avoid muscle spasms and pain in your back during labor. </p><p><strong>3. Yogi squat (Malasana) :</strong></p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/qlhzH7rmS2qX14128FHs\" alt=\"Yogi squat (Malasana)\" title=\"yogisquat.jpg\" width=\"3504\" height=\"2336\" /><p><a target='_blank' title=\"https://www.myyogateacher.com/articles/yoga-poses-for-sitting\" href=\"https://www.myyogateacher.com/articles/yoga-poses-for-sitting\">Been sitting too long</a>? This is a great hip opener and will also release lower back pain. </p><p>How it helps with labor: This pose will widen the pelvic floor making the birth easier,which may help to reduce injury during birth.</p><p>Remember, if you’re practicing at home, it’s always best to consult your doctor and make sure yoga is safe for your pregnancy.</p><p></p><h3>Other ways to practice self-care during pregnancy</h3><p>Being a mom is the hardest job in the world. And there are no days off. Starting with pregnancy, we feel out of control of our body, its growth and the way we feel. Remember to take time during this beautiful process to practice self-care so you can be present, happy and relaxed. </p><ul><li><div>Book a prenatal massage :<br><br>A prenatal massage is GREAT for mom and baby. It can help reduce stress and swelling without meds, help you to sleep and get your body ready for labor and delivery. <br> </div></li><li><div>Take a bath :<br><br>Taking a warm bath while pregnant can also help to reduce stress and lower your blood pressure. It’s a great way to relax and rest your growing body. If you’re feeling pain or swelling, it can be very beneficial to relax in a warm bath. <br></div></li><li><div><a title=\"https://www.myyogateacher.com/group_classes/pregnancy-and-nutrition\" href=\"https://www.myyogateacher.com/group_classes/pregnancy-and-nutrition\"><u>Ayurveda for Pregnancy :</u></a><br><br>This week, MyYogaTeacher has a special Ayurveda event running where you’ll learn how to align with your best self through nutrition and health changes. This specific class is designed to help you have your most healthy pregnancy with nutrition guidelines for a mom and foods to help with baby&#39;s development! </div></li></ul><p><br>You can also choose to work 1 on 1 with an instructor of your choice through your MyYogaTeacher membership! Let us help you have your healthiest pregnancy possible! </p><p><a title=\"https://www.myyogateacher.com/signup\" href=\"https://www.myyogateacher.com/signup\"><u>Get started today!</u></a></p>"},"category":[]}]},{"status":"success","post":[{"id":"clfusse84kikm0bitp7wl4a1k","slug":"yoga-for-knee-pain-women","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Women's Guide to Yoga for Knee Pain","createdAt":"2023-03-30T07:32:00.380698+00:00","coverUrl":"vkcqaeykp7s0fa8dzjnz.jpg","content":{"text":"Have you been experiencing knee pain lately? It's not uncommon, especially for women. Knee pain can be caused by a variety of factors, including injury, overuse, or arthritis. But did you know that yoga can be a helpful tool in managing knee pain and promoting knee health? In this article, we'll explore the benefits of yoga for women with knee pain, as well as some precautions and specific poses to try.\\n\\nCauses of Knee Pain in Women\\nBefore we dive into yoga, let's briefly discuss some common causes of knee pain in women. These can include injury, such as a torn ligament or meniscus, overuse from activities like running or jumping, or conditions like arthritis. It's important to consult with a healthcare professional if you're experiencing knee pain to determine the underlying cause and develop an appropriate treatment plan.\\n\\nBenefits of Yoga for Knee Pain in Women\\nYoga can be a great way to alleviate knee pain and promote knee health. Some benefits include:\\nStrengthening the muscles around the knee joint for greater support and stability\\nImproving flexibility and range of motion in the knee joint\\nReducing inflammation and pain\\nPromoting relaxation and stress relief, which can be helpful for managing chronic pain\\n\\nPrecautions for Yoga Practice with Knee Pain\\nWhile yoga can be helpful for managing knee pain, it's important to take precautions to avoid aggravating the knee joint. Here are some tips to keep in mind:\\nConsult with a healthcare professional before starting a yoga practice if you have knee pain\\nAvoid high-impact poses like jumping or deep lunges, especially if they cause pain\\nUse props like blocks or blankets to modify poses and reduce stress on the knee joint\\nListen to your body and avoid pushing past your limits, especially if you're experiencing pain\\n\\n13 Easy Yoga Poses for Knee Pain in Women\\n\n1. Mountain Pose (Tadasana)\\n\\nStand with your feet together and your arms at your sides\\nGround down through your feet and lengthen through the crown of your head\\nEngage your quadriceps to lift your kneecaps and strengthen the muscles around your knees\\nHold for several breaths and release\\n2. Chair Pose (Utkatasana)\\n\\nStand with your feet hip-distance apart\\nInhale and raise your arms overhead, keeping your palms facing each other\\nExhale and bend your knees, bringing your thighs as parallel to the ground as possible\\nKeep your weight in your heels and your knees pointed forward\\nHold for several breaths and release\\n3. Warrior II (Virabhadrasana II)\\n\\nStart in Mountain Pose, then step your left foot back about 3-4 feet\\nTurn your left foot out and your right foot slightly in\\nInhale and raise your arms to shoulder height, palms facing down\\nExhale and bend your right knee, bringing it directly over your ankle\\nKeep your left leg straight and strong, and gaze over your right hand\\nHold for several breaths and release, then switch sides\\n4. Extended Triangle Pose (Utthita Trikonasana)\\n\\nStart in Warrior II with your right foot forward\\nStraighten your right leg and extend your right arm forward, then lower your right hand to your shin, ankle, or the floor\\nExtend your left arm straight up toward the ceiling and gaze up at your left hand\\nKeep your left hip stacked on top of your right hip, and keep both legs strong and engaged\\nHold for several breaths and release, then switch sides\\n5. Downward-Facing Dog (Adho Mukha Svanasana)\\n\\nStart on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart\\nTuck your toes and lift your hips up and back, straightening your arms and legs\\nKeep your heels grounded and your head between your arms\\nPress your hands and feet into the ground to create length and space in your spine\\nHold for several breaths and release\\n6. Upward-Facing Dog (Urdhva Mukha Svanasana)\\n\\nStart in a low plank position with your elbows bent and your body hovering above the ground\\nInhale and straighten your arms, lifting your chest and torso up and off the ground\\nKeep your thighs and hips lifted off the ground, and gaze up toward the ceiling\\nHold for several breaths and release\\n7. Child's Pose (Balasana)\\n\\nStart on your hands and knees, then lower your hips back toward your heels\\nExtend your arms forward and rest your forehead on the ground\\nRelax your entire body and take deep breaths\\nHold for several breaths and release\\n8. Pigeon Pose (Eka Pada Rajakapotasana)\\n\\nStart on your hands and knees, then bring your right knee forward and place it behind your right wrist\\nSlide your left leg back and straighten it behind you, keeping your hips squared to the front of your mat\\nFold forward over your right leg and rest your forearms and forehead on the ground\\nHold for several breaths and release, then switch sides\\n9. Garland Pose (Malasana)\\n\\nStand with your feet slightly wider than hip-distance apart, with your toes turned out\\nLower your hips down toward the ground, keeping your heels on the ground\\nBring your palms together at your chest and press your elbows into your inner thighs to create a deeper stretch\\nLengthen through your spine and gaze forward\\nHold for several breaths and release\\n10. Bridge Pose (Setu Bandha Sarvangasana)\\n\\nLie on your back with your knees bent and your feet hip-distance apart\\nPress your feet and arms into the ground to lift your hips up toward the ceiling\\nKeep your thighs and feet parallel to each other, and clasp your hands together underneath your body\\nHold for several breaths and release\\n11. Supine Hand-to-Big-Toe Pose (Supta Padangusthasana)\\n\\nLie on your back with your legs extended\\nBend your right knee and bring your right foot toward your buttocks\\nLoop a strap around the ball of your right foot and hold onto the strap with both hands\\nStraighten your right leg up toward the ceiling, keeping your left leg extended and grounded\\nHold for several breaths and release, then switch sides\\n12. Half Lord of the Fishes Pose (Ardha Matsyendrasana)\\n\\nSit on the ground with your legs extended in front of you\\nBend your right knee and place your right foot on the ground outside your left knee\\nWrap your left arm around your right knee and place your right hand on the ground behind you\\nTwist your torso to the right, gazing over your right shoulder\\nHold for several breaths and release, then switch sides\\n13. Corpse Pose (Savasana)\\n\\nLie on your back with your legs extended and your arms at your sides\\nClose your eyes and take deep, slow breaths\\nRelax your entire body and allow your mind to become still\\nHold for several minutes and slowly come out of the pose.\n\\nYoga Practices for Knee Pain Prevention\\nIn addition to managing knee pain, yoga can also be helpful for preventing knee pain in the first place. Here are some tips to keep in mind:\\nPractice regularly to maintain strength and flexibility in the knee joint\\nIncorporate a variety of poses that target the muscles around the knee, as well as the hips and thighs\\nFocus on proper alignment to reduce stress on the knee joint\\nTake breaks and listen to your body if you start to experience pain or discomfort\\nYoga Therapy for Knee Pain\\nIn some cases, more targeted yoga therapy techniques can be helpful for managing knee pain. These might include:\\nSpecific exercises to strengthen the muscles around the knee joint\\nMassage or stretching techniques to release tension and reduce inflammation\\nMind-body practices like meditation or visualization to manage stress and pain\n\\nFrequently Asked Questions about Yoga for Knee Pain in Women\\n\n\\nIs yoga good for painful knees?\\nYes, yoga can be very beneficial for painful knees. Certain yoga poses can help to strengthen the muscles around the knee joint, increase flexibility, and reduce inflammation. However, it is important to speak with your doctor or a qualified yoga instructor before starting a yoga practice if you have knee pain.\\n\n\\nWhich yoga poses reduce knee pain?\\nThere are several yoga poses that can help to reduce knee pain. Some of the best poses include Mountain Pose (Tadasana), Chair Pose (Utkatasana), Warrior II (Virabhadrasana II), Extended Triangle Pose (Utthita Trikonasana), and Downward-Facing Dog (Adho Mukha Svanasana). These poses help to strengthen the muscles around the knee joint and increase flexibility.\\n\n\\nCan Vajrasana cure knee pain?\\nVajrasana, also known as Thunderbolt Pose, is a yoga pose that involves sitting on your heels with your toes pointing back. This pose can help to improve digestion and strengthen the muscles in the legs, but it may not cure knee pain. If you have knee pain, it is important to speak with your doctor or a qualified yoga instructor to determine the best course of treatment.\\n\n\\nWhat exercises are best for knee pain?\\nIn addition to yoga, there are several exercises that can help to reduce knee pain. Some of the best exercises include cycling, swimming, and walking. These exercises help to strengthen the muscles around the knee joint and improve overall fitness. It is important to start slowly and gradually increase the intensity of your exercise routine to avoid further injury. Additionally, it is important to speak with your doctor or a qualified fitness instructor to determine the best course of treatment for your specific knee pain.","html":"<p>Have you been experiencing knee pain lately? It&#39;s not uncommon, especially for women. Knee pain can be caused by a variety of factors, including injury, overuse, or arthritis. But did you know that yoga can be a helpful tool in managing knee pain and promoting knee health? In this article, we&#39;ll explore the benefits of yoga for women with knee pain, as well as some precautions and specific poses to try.</p><p></p><h2>Causes of Knee Pain in Women</h2><p>Before we dive into yoga, let&#39;s briefly discuss some common causes of knee pain in women. These can include injury, such as a torn ligament or meniscus, overuse from activities like running or jumping, or conditions like arthritis. It&#39;s important to consult with a healthcare professional if you&#39;re experiencing knee pain to determine the underlying cause and develop an appropriate treatment plan.</p><p></p><h2>Benefits of Yoga for Knee Pain in Women</h2><p>Yoga can be a great way to alleviate knee pain and promote knee health. Some benefits include:</p><ul><li><div><p>Strengthening the muscles around the knee joint for greater support and stability</p></div></li><li><div><p>Improving flexibility and range of motion in the knee joint</p></div></li><li><div><p>Reducing inflammation and pain</p></div></li><li><div><p>Promoting relaxation and stress relief, which can be helpful for managing chronic pain</p></div></li></ul><p></p><h2>Precautions for Yoga Practice with Knee Pain</h2><p>While yoga can be helpful for managing knee pain, it&#39;s important to take precautions to avoid aggravating the knee joint. Here are some tips to keep in mind:</p><ul><li><div><p>Consult with a healthcare professional before starting a yoga practice if you have knee pain</p></div></li><li><div><p>Avoid high-impact poses like jumping or deep lunges, especially if they cause pain</p></div></li><li><div><p>Use props like blocks or blankets to modify poses and reduce stress on the knee joint</p></div></li><li><div><p>Listen to your body and avoid pushing past your limits, especially if you&#39;re experiencing pain</p></div></li></ul><p></p><h2>13 Easy Yoga Poses for Knee Pain in Women</h2><h3><br>1. Mountain Pose (Tadasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/CeZR4CaTTb9B32DK3hoI\" alt=\"Mountain Pose (Tadasana)\" title=\"moutain (3).jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Stand with your feet together and your arms at your sides</p></div></li><li><div><p>Ground down through your feet and lengthen through the crown of your head</p></div></li><li><div><p>Engage your quadriceps to lift your kneecaps and strengthen the muscles around your knees</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>2. Chair Pose (Utkatasana)</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/pLZP5KTGi31k3ogFqmQc\" alt=\"Chair Pose (Utkatasana)\" title=\"chair (1).JPG\" width=\"6000\" height=\"4000\" /><ul><li><div><p>Stand with your feet hip-distance apart</p></div></li><li><div><p>Inhale and raise your arms overhead, keeping your palms facing each other</p></div></li><li><div><p>Exhale and bend your knees, bringing your thighs as parallel to the ground as possible</p></div></li><li><div><p>Keep your weight in your heels and your knees pointed forward</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>3. Warrior II (Virabhadrasana II)</h3><img src=\"https://media.graphassets.com/resize=width:4787,height:3215/mCZxEK1oSnu8dmOhGpmM\" alt=\"Warrior 2 Pose\" title=\"warrior2 (2).jpg\" width=\"4787\" height=\"3215\" /><ul><li><div><p>Start in Mountain Pose, then step your left foot back about 3-4 feet</p></div></li><li><div><p>Turn your left foot out and your right foot slightly in</p></div></li><li><div><p>Inhale and raise your arms to shoulder height, palms facing down</p></div></li><li><div><p>Exhale and bend your right knee, bringing it directly over your ankle</p></div></li><li><div><p>Keep your left leg straight and strong, and gaze over your right hand</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>4. Extended Triangle Pose (Utthita Trikonasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\" alt=\"Extended Triangle Pose (Utthita Trikonasana)\" title=\"triangle (1).jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Start in Warrior II with your right foot forward</p></div></li><li><div><p>Straighten your right leg and extend your right arm forward, then lower your right hand to your shin, ankle, or the floor</p></div></li><li><div><p>Extend your left arm straight up toward the ceiling and gaze up at your left hand</p></div></li><li><div><p>Keep your left hip stacked on top of your right hip, and keep both legs strong and engaged</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>5. Downward-Facing Dog (Adho Mukha Svanasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/y7CK1tBkRLeFF6nLGyRn\" alt=\"Downward-Facing Dog (Adho Mukha Svanasana)\" title=\"Copy of downdog.jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart</p></div></li><li><div><p>Tuck your toes and lift your hips up and back, straightening your arms and legs</p></div></li><li><div><p>Keep your heels grounded and your head between your arms</p></div></li><li><div><p>Press your hands and feet into the ground to create length and space in your spine</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>6. Upward-Facing Dog (Urdhva Mukha Svanasana)</h3><img src=\"https://media.graphassets.com/resize=width:1112,height:688/JPr1nhhQHeZTdudxD3jw\" alt=\"Upward-Facing Dog (Urdhva Mukha Svanasana)\" title=\"Screenshot 2023-03-30 at 12.50.35 PM.png\" width=\"1112\" height=\"688\" /><ul><li><div><p>Start in a low plank position with your elbows bent and your body hovering above the ground</p></div></li><li><div><p>Inhale and straighten your arms, lifting your chest and torso up and off the ground</p></div></li><li><div><p>Keep your thighs and hips lifted off the ground, and gaze up toward the ceiling</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>7. Child&#39;s Pose (Balasana)</h3><img src=\"https://media.graphassets.com/DsijsS3EQcyX5Te05Nn0\" alt=\"childpose (1).JPG\" title=\"childpose (1).JPG\" width=\"5080\" height=\"3388\" /><ul><li><div><p>Start on your hands and knees, then lower your hips back toward your heels</p></div></li><li><div><p>Extend your arms forward and rest your forehead on the ground</p></div></li><li><div><p>Relax your entire body and take deep breaths</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>8. Pigeon Pose (Eka Pada Rajakapotasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/CZIhMF45RVexPora8GgQ\" alt=\"Pigeon Pose (Eka Pada Rajakapotasana)\" title=\"pigeon.jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Start on your hands and knees, then bring your right knee forward and place it behind your right wrist</p></div></li><li><div><p>Slide your left leg back and straighten it behind you, keeping your hips squared to the front of your mat</p></div></li><li><div><p>Fold forward over your right leg and rest your forearms and forehead on the ground</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>9. Garland Pose (Malasana)</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/Zkq5tjfQGGBWoTWnhh85\" alt=\"Garland Pose (Malasana)\" title=\"yogisquat (1).jpg\" width=\"7008\" height=\"4672\" /><ul><li><div><p>Stand with your feet slightly wider than hip-distance apart, with your toes turned out</p></div></li><li><div><p>Lower your hips down toward the ground, keeping your heels on the ground</p></div></li><li><div><p>Bring your palms together at your chest and press your elbows into your inner thighs to create a deeper stretch</p></div></li><li><div><p>Lengthen through your spine and gaze forward</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>10. Bridge Pose (Setu Bandha Sarvangasana)</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/le4JgqHPQPyQBwhHCBIB\" alt=\"Bridge Pose (Setu Bandha Sarvangasana)\" title=\"bridge (2) (1).jpg\" width=\"6000\" height=\"4000\" /><ul><li><div><p>Lie on your back with your knees bent and your feet hip-distance apart</p></div></li><li><div><p>Press your feet and arms into the ground to lift your hips up toward the ceiling</p></div></li><li><div><p>Keep your thighs and feet parallel to each other, and clasp your hands together underneath your body</p></div></li><li><div><p>Hold for several breaths and release</p></div></li></ul><h3>11. Supine Hand-to-Big-Toe Pose (Supta Padangusthasana)</h3><img src=\"https://media.graphassets.com/resize=width:1048,height:540/YRlwwgCgQg2EibcWhxgs\" alt=\"Supine Hand-to-Big-Toe Pose (Supta Padangusthasana)\" title=\"Screenshot 2023-03-30 at 12.58.38 PM.png\" width=\"1048\" height=\"540\" /><ul><li><div><p>Lie on your back with your legs extended</p></div></li><li><div><p>Bend your right knee and bring your right foot toward your buttocks</p></div></li><li><div><p>Loop a strap around the ball of your right foot and hold onto the strap with both hands</p></div></li><li><div><p>Straighten your right leg up toward the ceiling, keeping your left leg extended and grounded</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>12. Half Lord of the Fishes Pose (Ardha Matsyendrasana)</h3><img src=\"https://media.graphassets.com/resize=width:822,height:584/9ypPNWuGRaa7Et84HnJe\" alt=\"Half Lord of the Fishes Pose (Ardha Matsyendrasana)\" title=\"Screenshot 2023-03-30 at 1.00.09 PM.png\" width=\"822\" height=\"584\" /><ul><li><div><p>Sit on the ground with your legs extended in front of you</p></div></li><li><div><p>Bend your right knee and place your right foot on the ground outside your left knee</p></div></li><li><div><p>Wrap your left arm around your right knee and place your right hand on the ground behind you</p></div></li><li><div><p>Twist your torso to the right, gazing over your right shoulder</p></div></li><li><div><p>Hold for several breaths and release, then switch sides</p></div></li></ul><h3>13. Corpse Pose (Savasana)</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" alt=\"Corpse Pose (Savasana)\" title=\"Corpse Pose.JPG\" width=\"6000\" height=\"4000\" /><ul><li><div><p>Lie on your back with your legs extended and your arms at your sides</p></div></li><li><div><p>Close your eyes and take deep, slow breaths</p></div></li><li><div><p>Relax your entire body and allow your mind to become still</p></div></li><li><div><p>Hold for several minutes and slowly come out of the pose.<br></p></div></li></ul><h2>Yoga Practices for Knee Pain Prevention</h2><p>In addition to managing knee pain, yoga can also be helpful for preventing knee pain in the first place. Here are some tips to keep in mind:</p><ul><li><div><p>Practice regularly to maintain strength and flexibility in the knee joint</p></div></li><li><div><p>Incorporate a variety of poses that target the muscles around the knee, as well as the hips and thighs</p></div></li><li><div><p>Focus on proper alignment to reduce stress on the knee joint</p></div></li><li><div><p>Take breaks and listen to your body if you start to experience pain or discomfort</p></div></li></ul><h2>Yoga Therapy for Knee Pain</h2><p>In some cases, more targeted yoga therapy techniques can be helpful for managing knee pain. These might include:</p><ul><li><div><p>Specific exercises to strengthen the muscles around the knee joint</p></div></li><li><div><p>Massage or stretching techniques to release tension and reduce inflammation</p></div></li><li><div><p>Mind-body practices like meditation or visualization to manage stress and pain<br></p></div></li></ul><h2><strong>Frequently Asked Questions about Yoga for Knee Pain in Women</strong><br></h2><p><strong>Is yoga good for painful knees?</strong></p><p>Yes, yoga can be very beneficial for painful knees. Certain yoga poses can help to strengthen the muscles around the knee joint, increase flexibility, and reduce inflammation. However, it is important to speak with your doctor or a qualified yoga instructor before starting a yoga practice if you have knee pain.</p><p><br></p><p><strong>Which yoga poses reduce knee pain?</strong></p><p>There are several yoga poses that can help to reduce knee pain. Some of the best poses include Mountain Pose (Tadasana), Chair Pose (Utkatasana), Warrior II (Virabhadrasana II), Extended Triangle Pose (Utthita Trikonasana), and Downward-Facing Dog (Adho Mukha Svanasana). These poses help to strengthen the muscles around the knee joint and increase flexibility.</p><p><br></p><p><strong>Can Vajrasana cure knee pain?</strong></p><p>Vajrasana, also known as Thunderbolt Pose, is a yoga pose that involves sitting on your heels with your toes pointing back. This pose can help to improve digestion and strengthen the muscles in the legs, but it may not cure knee pain. If you have knee pain, it is important to speak with your doctor or a qualified yoga instructor to determine the best course of treatment.</p><p><br></p><p><strong>What exercises are best for knee pain?</strong></p><p>In addition to yoga, there are several exercises that can help to reduce knee pain. Some of the best exercises include cycling, swimming, and walking. These exercises help to strengthen the muscles around the knee joint and improve overall fitness. It is important to start slowly and gradually increase the intensity of your exercise routine to avoid further injury. Additionally, it is important to speak with your doctor or a qualified fitness instructor to determine the best course of treatment for your specific knee pain.</p>"},"category":["pain_management"]}]},{"status":"success","post":[{"id":"clepma36e0rqg0bjz8476jeni","slug":"yoga-spring-cleaning","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga Spring Cleaning: The Best Cleansing Yoga for a New You","createdAt":"2023-03-01T11:51:15.344086+00:00","coverUrl":"gxltedixbrslpvsfoxlr.jpg","content":{"text":"Spring is here and along with budding flowers, warmer weather and blue skies, it’s time to clear out the cobwebs of your physical, mental and spiritual space. While it’s common to get to work on some much-needed spring cleaning around your house, you can also take this time to give your body and mind a fresh start.\\nTo honor the resurgence of spring and blossoms in our own lives, we created a Spring Cleaning yoga sequence to flush out toxins – as well as old thoughts, feelings, and patterns we have no more use for. Cleanse your body, renew your spirit, and give yourself a renewed mental freshness to honor the spring season.\\nFollow the below yoga postures and breathwork exercises to get started creating a whole new you.\\n\\n10 Cleansing Yoga Postures To Practice\\n\\n1.Seated Spinal Twist\\n\\nSitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.\\n\\n2. Eagle pose\\n\\nStand in Mountain pose for a few breaths. Inhale with your hands at your waist and slightly bend your knees. Lift your right foot off the mat and wrap it over your left leg, curling your foot over your calf to lock it in place. Exhale and lower yourself further, as if you are sitting in a chair. When you’ve balanced yourself here, lift your arms to chest level and bend them at the elbows. Maintain steady breathing while you wrap your left elbow over your right forearm and clasp your hands together. Hold this pose for 5-10 breaths and repeat on the other side.\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n5. Supine Twist\\n\\nLie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.\\n\\n6. Knees to Chest\\n\\nLie with your back flat on your yoga mat and your arms at your sides. Inhale, and as you exhale, bring your knees to your chest and either hold your knees with your hands, or if you’re able, wrap your arms around your knees. As you hug your knees to your chest, gently rock your body for soothing, gas-relieving movement.\\n\\n7. Revolved Triangle pose\\n\\nStand in Mountain pose. Step your left foot back and turn it so it’s parallel with the back of your mat. Keep your right foot pointed forward. Turn your torso so your gaze is facing forward over your right foot with your arms extended outward. On your next exhale, hinge at the waist and bring your left hand to your right foot, and extend your right hand straight up toward the ceiling. Gaze forward or up toward your right hand. Hold for 5-10 breaths and repeat on the other side.\\n\\n8. Boat pose\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\\n\n9. Yogi Squat\\n\\nStart by standing on your mat with your feet placed more than hip width apart. Angle your feet so that your toes are pointed slightly outward. As you exhale, begin to crouch into the Yogi Squat, sinking your hips low toward your mat. Go as low as you feel comfortable while still maintaining a stable balance. If you are new to practicing Yogi Squat, try placing a block or bolster on the mat underneath your pelvic floor for support. Bring your palms together in Namaste formation and hold this pose for 30 seconds.\\n\\n10. Legs Up The Wall\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n\n\\nCleansing Pranayama\\n\n1.Bellows Breath\\nSit in Easy pose and inhale through your nose. When you exhale, force it out through your belly as if your abdomen were a “bellows.” Do this vigorously for 10 breaths, after which take a long inhale, hold your breath, and then slowly exhale.\\n\\n2. Breath of Fire\\nJust like with “Bellows Breath,” sit in Easy pose and inhale deeply through your nose and strongly exhale. Let your next breath come in and out normally, before you repeat the process.\n\\n3. Three Part Breath\\nSit in Easy pose and softly breathe into your belly for a few rounds. Then, mindfully inhale into  your entire rib cage. Exhale slowly and deliberately, releasing from your upper chest first, then your rib cage, and finally, from your belly.","html":"<p>Spring is here and along with budding flowers, warmer weather and blue skies, it’s time to clear out the cobwebs of your physical, mental and spiritual space. While it’s common to get to work on some much-needed spring cleaning around your house, you can also take this time to give your body and mind a fresh start.</p><p>To honor the resurgence of spring and blossoms in our own lives, we created a Spring Cleaning yoga sequence to flush out toxins – as well as old thoughts, feelings, and patterns we have no more use for. Cleanse your body, renew your spirit, and give yourself a renewed mental freshness to honor the spring season.</p><p>Follow the below yoga postures and breathwork exercises to get started creating a whole new you.</p><p><strong></strong></p><h2><strong>10 Cleansing Yoga Postures To Practice</strong></h2><p></p><h2>1.Seated Spinal Twist</h2><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/HbWELeTiTG69y5QLkYUU\" alt=\"Seated Spinal Twist Pose\" title=\"seatedtwist.jpg\" width=\"7008\" height=\"4672\" /><p>Sitting with your knees bent and your feet tucked in next to your left butt cheek, inhale with your spine straight, lifting your chest. As you exhale, rotate your torso to your right. Position your right hand on the floor just slightly behind you, and rest your left hand on your right knee. On your next breath, rotate a little more as you exhale, turning your head to look over your right shoulder. Hold this pose for 20 to 30 seconds, then repeat on the other side.</p><p></p><h3>2. Eagle pose</h3><img src=\"https://media.graphassets.com/resize=width:3360,height:5040/uP9xgDYzSEyywqAfVi2z\" alt=\"Eagle pose\" title=\"pexels-miriam-alonso-7592505.jpg\" width=\"3360\" height=\"5040\" /><p>Stand in Mountain pose for a few breaths. Inhale with your hands at your waist and slightly bend your knees. Lift your right foot off the mat and wrap it over your left leg, curling your foot over your calf to lock it in place. Exhale and lower yourself further, as if you are sitting in a chair. When you’ve balanced yourself here, lift your arms to chest level and bend them at the elbows. Maintain steady breathing while you wrap your left elbow over your right forearm and clasp your hands together. Hold this pose for 5-10 breaths and repeat on the other side.<br></p><h3>3. Downward Facing Dog</h3><img src=\"https://media.graphassets.com/resize=width:1000,height:1000/KdCLkmIgQBuDiicsIpTN\" alt=\"Downward Facing Dog Pose\" title=\"downdog.jpg\" width=\"1000\" height=\"1000\" /><p>Start in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.</p><p></p><h3>4. Standing Forward Fold</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/EsegfLd6ScaP8gkK8mCe\" alt=\"Standing Forward Fold Pose\" title=\"Standing Forward Fold.JPG\" width=\"6000\" height=\"4000\" /><p>Stand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><p></p><h3>5. Supine Twist</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/ARpG3bUVSQyReaHmNtL1\" alt=\"Supine Twist Pose\" title=\"supine.JPG\" width=\"6000\" height=\"4000\" /><p>Lie on the floor with your knees bent and bring them to your chest. Slowly and mindfully drop your left side while extending your arms outward in a “t” shape. Hold this pose for about 30 seconds while breathing mindfully. Bring your knees back to your chest, and then repeat on your right side.</p><p></p><h3>6. Knees to Chest</h3><img src=\"https://media.graphassets.com/resize=width:5541,height:3832/6yNGHrpRT1iUuEtd8XsR\" alt=\"Knees to Chest Pose\" title=\"wind.JPG\" width=\"5541\" height=\"3832\" /><p>Lie with your back flat on your yoga mat and your arms at your sides. Inhale, and as you exhale, bring your knees to your chest and either hold your knees with your hands, or if you’re able, wrap your arms around your knees. As you hug your knees to your chest, gently rock your body for soothing, gas-relieving movement.</p><p></p><h3>7. Revolved Triangle pose</h3><img src=\"https://media.graphassets.com/resize=width:5214,height:3476/ZxQUHmURT62cCe4vCXdJ\" alt=\"Revolved Triangle pose\" title=\"Extended Side Angle.JPG\" width=\"5214\" height=\"3476\" /><p>Stand in Mountain pose. Step your left foot back and turn it so it’s parallel with the back of your mat. Keep your right foot pointed forward. Turn your torso so your gaze is facing forward over your right foot with your arms extended outward. On your next exhale, hinge at the waist and bring your left hand to your right foot, and extend your right hand straight up toward the ceiling. Gaze forward or up toward your right hand. Hold for 5-10 breaths and repeat on the other side.</p><p></p><h3>8. Boat pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/n12r1DWuScG5vhaFkrXq\" alt=\"Boat pose\" title=\"Boat pose.JPG\" width=\"6000\" height=\"4000\" /><p>Start by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.</p><h3><br>9. Yogi Squat</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/GYTPgujxQKqCSXiKTP4q\" alt=\" Yogi Squat Pose\" title=\"yogisquat.jpg\" width=\"7008\" height=\"4672\" /><p>Start by standing on your mat with your feet placed more than hip width apart. Angle your feet so that your toes are pointed slightly outward. As you exhale, begin to crouch into the Yogi Squat, sinking your hips low toward your mat. Go as low as you feel comfortable while still maintaining a stable balance. If you are new to practicing Yogi Squat, try placing a block or bolster on the mat underneath your pelvic floor for support. Bring your palms together in Namaste formation and hold this pose for 30 seconds.</p><p></p><h3>10. Legs Up The Wall</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/9zKNSwgS9CnLmY4S150C\" alt=\"Legs Up The Wall Pose\" title=\"legsupthewall (1).jpg\" width=\"7008\" height=\"4672\" /><p>Place a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.</p><p><br></p><h2><strong>Cleansing Pranayama</strong></h2><h3><br>1.Bellows Breath</h3><p>Sit in Easy pose and inhale through your nose. When you exhale, force it out through your belly as if your abdomen were a “bellows.” Do this vigorously for 10 breaths, after which take a long inhale, hold your breath, and then slowly exhale.</p><p></p><h3>2. Breath of Fire</h3><p>Just like with “Bellows Breath,” sit in Easy pose and inhale deeply through your nose and strongly exhale. Let your next breath come in and out normally, before you repeat the process.<br></p><h3>3. Three Part Breath</h3><p>Sit in Easy pose and softly breathe into your belly for a few rounds. Then, mindfully inhale into  your entire rib cage. Exhale slowly and deliberately, releasing from your upper chest first, then your rib cage, and finally, from your belly.</p>"},"category":[]}]}],"workshop":[],"slug_name":"malasana","asana_navigation":[{"link":"#main-title","section":"Malasana (Garland Pose)"},{"link":"#overview","section":"Overview & Etymology"},{"link":"#how-to-do","section":"How to do Malasana (Garland Pose)"},{"link":"#how-to-practice","section":"Malasana (Garland Pose) Variations to Consider"},{"link":"#FAQ","section":"FAQs"},{"link":"#dhanurasana-workshops","section":"Malasana (Garland Pose) Workshops"},{"link":"#dhanurasana-articles","section":"Malasana (Garland Pose) Articles"}],"faq_helmet":[{"@type":"Question","name":"What is Malasana good for?\n","acceptedAnswer":{"@type":"Answer","text":"Malasana is a deep pelvis stretch for your glutes, groin, inner thighs, and hamstrings. It also&nbsp; helps improve your sitting posture, strengthens your knees, and enhances mobility in your ankles. "}},{"@type":"Question","name":"Can beginners perform Malasana?","acceptedAnswer":{"@type":"Answer","text":"Yes, beginners can easily perform Malasana after some leg mobility and glute warm-up stretches. Performing Garland pose under professional supervision is the safest way to get started.&nbsp;"}},{"@type":"Question","name":"What are the different preparatory poses for Malasana?\n","acceptedAnswer":{"@type":"Answer","text":"Bound Angle Pose, Wide-Angle Seated Forward Bend, High Lunge Pose, Low Lunge Pose, Cow-Face Pose, and Lizard Pose are all different types of preparatory poses for Malasana. "}},{"@type":"Question","name":"What are the benefits of Malasana yoga?\n","acceptedAnswer":{"@type":"Answer","text":"Strengthening the feet, ankles, and legs is one of Malasana’s common benefits. It also opens up your lumbar spine, which helps in reducing low back pain. Malasana also opens and strengthens the hips and groin muscles."}},{"@type":"Question","name":"What are the different variations in the Malasana squat?\n","acceptedAnswer":{"@type":"Answer","text":"Malasana I (Malasana hands wrapped behind with head bow), Malasana II (Malasana holding the ankles with head bow), and Malasana on Tip-Toes are some commonly used Malasana squat variations among advanced yogis.&nbsp;"}},{"@type":"Question","name":"Who should avoid performing Malasana?\n","acceptedAnswer":{"@type":"Answer","text":"Avoid the Malasana pose if you are recovering from surgery, postpartum, or injured. You should also avoid this pose if you have inflammatory knee arthritis, chronic low back pain, or hip-joint pain. "}},{"@type":"Question","name":"How long should you hold Malasana?\n","acceptedAnswer":{"@type":"Answer","text":"Beginners should hold Malasana pose for about 30-60 seconds. 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