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Yoga Exercise - Garland Pose or Squatting (Malasana)
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STEP 1: Bring your feet together and assume a squatting position. Turn your knees outside. |
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STEP 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. |
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STEP 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.
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Poses Overview
These are all the Yoga Poses covered in this section:
 1: |
Cat Pose |
| 2: |
Triangle Pose |
| 3: |
Revolved Triangle Pose |
| 4: |
Crescent Moon Pose |
| 5: |
Warrior Pose I |
| 6: |
Warrior Pose II |
| 7: |
Warrior Pose III |
| 8: |
Wide-legged Forward Bend |
| 9: |
Chair Pose I |
| 10: |
Chair Pose II |
| 11: |
Standing Forward Bend |
| 12: |
Downward Facing Dog Pose |
| 13: |
Revolved Side Angle Pose |
| 14: |
Hands to Feet Pose |
| 15: |
Standing Side Stretch Pose |
| 16: |
Spread Leg Forward Fold |
| 17: |
Tree Pose |
| 18: |
Half Moon Pose |
| 19 |
Sun Salutation Pose |
| 20: |
Spread Leg Forward Fold |
| 21: |
Hero Pose |
| 22: |
Lotus Pose |
| 23: |
Seated Forward Bend |
| 24: |
Child Pose |
| 25: |
Garland Pose |
| 26: |
Full Boat Pose |
| 27: |
Half Spinal Twist |
| 28: |
Sage Twist |
| 29: |
Leg Reclining Lunge |
| 30: |
Leg to Side Pose |
| 31: |
Leg Pulls |
| 32: |
Single Leg Raises |
| 33: |
Double Leg Raise |
| 34: |
Wind Relieving Pose |
| 35: |
Crane Pose |
| 36: |
Head Stand |
| 37: |
Shoulder Stand |
| 38: |
Plough Pose |
| 39: |
Hand Stand |
| 40: |
Bow Pose |
| 41: |
Wheel Pose |
| 42: |
Locust Pose |
| 43: |
Fish Pose |
| 44: |
Cobra Pose |
| 45: |
Dog Pose |
| 46: |
Bridge Pose |
| 47: |
Corpse Pose |
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Tuesday 7th August 2007 at 5:04:54 AM
I respectfully submit that Malasana is not to be called Garland Pose. Mala in Sanskrit means
impurity, and specially Malasana (squat pose) is designed to facilitate bowel movement . Mala should be pronounced differently
from Maala. In Mala both the vowels are short, In Maala the vowel after the M is to be elongated which means garland.
The same mistake appears in several yoga community pages including the current Yoga Journal (Sep. 2007), page 77.
Very often there is a tendency to look at the English word and pronounce it the English way. With only 26 letters, English has its limitations, whereas Sanskrit has 51 letters or alphabets, so the short vowel and the long vowel are distinctly understood.
Also, yoga teachers make the same mistake when they pronounce "Tadasana" as "Tadasana" instead of the correct pronunciation,
"Taadasana" with emphasis on the first vowel a. I have placed two "aa" to indicate the emphasis since I am unable to
use transliteration marks.
I believe strongly that yoga teachers should learn to read Sanskrit correctly before they can be certified as yoga teachers.
Signed: Perinkulam Ramanathan, (500 R.Y.T.)
Tuesday 30th November 2010 at 6:23:45 PM
I agree with Mr.Ramanathan.I live practice and teach yoga in Montreal Canada.There are yoga teachers who pronounce savasana as Shivasana .I correct them if they are humble enough.I think yoga is an ancient science and not modified and done incorrectly or renamed.
I feel very strongly about it.(SHAKTHI)
Sunday 1st May 2011 at 4:52:49 AM
Mr Ramanathan''s concern is about the syllabic stress of Sanskrit terms. It is true that most Western teachers are not expert here, but I wonder if we should just say that the squat poature should be termed ''maalasana'' as the chanting beads should be called ''maala'' beads. In both cases a garland is referred to. The full squat posture has the arms around legs and back in a garland shape.
I rarely use Sanskrit terms as they convey no real information to most students. I further teach modification of postures to make practice more accessible. There are many students who lack the hip flexibility to sit in deep Maalasana - or they have knee limitations. For them it is not bowels but hips/knees that are getting the work.
(24 years-teaching Neil)
Thursday 17th November 2011 at 7:00:23 AM
WOW!!!!! Really a good job! congrats
Tuesday 31st January 2012 at 11:37:12 AM
I am confused with the feet position here. should it be together or apart ( width of the yoga mat ) ?
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