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Yoga Exercise - Garland Pose or Squatting (Malasana)

This Asana makes the ankles more supple and provides a good stretch to the back of the lower legs, the back, and the neck muscles. Malasana also offers a nice moment of rest for the legs during intense Yoga sessions.

	STEP 1: Bring your feet together and assume a squatting position. Turn your knees outside.
	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.
	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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Tuesday 7th August 2007 at 5:04:54 AM


Ramayoga
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_{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.)}

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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 II
6:	Warrior Pose III
7:	Wide-legged Forward Bend
8:	Chair Pose I
9:	Chair Pose II
10:	Standing Forward Bend
11:	Downward Facing Dog Pose
12:	Revolved Side Angle Pose
13:	Hands to Feet Pose
14:	Standing Side Stretch Pose
15:	Spread Leg Forward Fold
16:	Tree Pose
17:	Sun Salutation Pose
18:	Spread Leg Forward Fold
19:	Hero Pose
20:	Lotus Pose
21:	Seated Forward Bend
22:	Child Pose
23:	Garland Pose
24:	Full Boat Pose
25:	Half Spinal Twist
26:	Sage Twist
27:	Leg Reclining Lunge
28:	Leg to Side Pose
29:	Leg Pulls
30:	Single Leg Raises
31:	Double Leg Raise
32:	Wind Relieving Pose
33:	Crane Pose
34:	Head Stand
35:	Shoulder Stand
36:	Plough Pose
37:	Hand Stand
38:	Bow Pose
39:	Wheel Pose
40:	Locust Pose
41:	Fish Pose
42:	Cobra Pose
43:	Dog Pose
44:	Bridge Pose
45:	Corpse Pose

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