An excellent facilitator of good pelvic floor health, Garland Pose, called Malasana in Sanskrit, stretches the ankles, groins, and back while ...GarlandPose:Step-by-StepInstructionsStep1Squatwithyourfeetasclosetogetheraspossible.(Keepyourheelsonthefloorifyoucan;otherwise,supportthemonafoldedmat.)Step2Separateyourthighsslightlywiderthanyourtorso.Exhaling,leanyourtorsoforwardandfititsnuglybetweenyourthighs.Step3Pressyourelbowsagainstyourinnerknees,bringingyourpalmstotogetherinAnjaliMudra(SalutationSeal),andresistthekneesintotheelbows.Thiswillhelplengthenyourfronttorso.SeealsoABetterWaytoSit:GarlandPoseStep4Togofurther,pressyourinnerthighsagainstthesidesofyourtorso.Reachyourarmsforward,thenswingthemouttothesidesandnotchyourshinsintoyourarmpits.Pressyourfingertipstothefloor,orreacharoundtheoutsideofyouranklesandclaspyourbackheels.Step5Holdthepositionfor30secondsto1minute,theninhale,straightentheknees,andstandintoUttanasana.GOBACKTOA-ZPOSEFINDERPoseInformationSanskritNameMalasanaPoseLevel1ContraindicationsandCautionsLowbackorkneeinjuriesPreparatoryPosesBaddhaKonasanaUpavisthaKonasanaVirasanaFollow-upPosesUttanasanaAdhoMukhaSvanasanaBhujangasanaBeginner’sTipIfsquattingisdifficult,sitonthefrontedgeofachairseat,thighsformingarightangletoyourtorso,heelsonthefloorslightlyaheadofyourknees.Leanyourtorsoforwardbetweenthethighs.BenefitsStretchestheankles,groinsandbacktorsoTonesthebellyPropstoHelpYouExploreLordoftheDanceWithMoreFlexibility—AndHonestySarahEzrinYogaJournalNewsletterInspireyourpractice,deepenyourknowledge,andstayontopofthelatestnews.PlankPose–StepbyStepInstructions6YogaPosestoHelpImproveFlexibilityTheOnlyYogaPosesYouNeedtoBuildStrongAbsTreePose10Go-ToGluteStretchestoRoundOutYourPractice6PosestoLoosenTightHipFlexors