This week’s pose of the week is great for grounding! Malasana, Garland Pose is a very deep squat that brings the pelvis very close to the earth. Visualize energy flowing from the very base of the spine through the crown of the head to balance and cleanse the chakras system.


Stretches the low back,  hips and groin. Aids in digestion and stimulates the metabolism.

How to:

  1. Begin standing in Tadasana, Mountain pose feet hip distance apart.
  2. Turn your toes out slightly from the hips. 
  3. Bend into your knees, allow your hips to sink towards the mat between your heels.
  4. Bring your palms touch in front of your heart in Anjali Mudra, gently pressing the elbows into the knees.
  5. Press into the outer edges of both feet, keeping weight back into the heels.
  6. Shoulders stacked above hips, legs slightly engaged and sternum lifting away from the navel.
  7. Hold and breathe for 3-5 breaths.
  8. To release bring your hands to the mat, turn the toe forward as you fold forward into Uttanasana, Forward Fold then lift back up to Tadasana, Mountain pose.

Modify it:

If you’re coming up onto the balls of your feet then place a folded towel or blanket beneath the knees. If knees are falling in first try pressing the elbows into the knees then if there is still more weight in the inner arches then turn the toes more forward and in. If you feel sensation in any of the joints then don’t bend as far into the pose, maybe sit on a block.