So Fresh delivers healthy lifestyle and wellness information, services and experiences with authority and style. 

Visit our other site

Pose Of The Month:  Garland Pose

Pose Of The Month: Garland Pose

IMAGE: Marjan Harbison

IMAGE: Marjan Harbison

Malasana:  Garland Pose
Mala:  Garland
Asana:  pose, posture, seat

I have learned through yoga, that we as busy humans tend to carry stress and tension in our hips. I didn’t know this until I started to realize how tight my hips were years ago when I started practicing yoga. I’ve heard some people say that the hips are like the “junk drawer,” we throw all of our stress and emotions there that we don’t know what to do with. And then forget about them!  

In order to release stress and tension in the hips, we need to open the pelvis so that our grounding energy can release towards the earth. This downward flow of energy allows us to feel stable and rooted on our feet and free in our mind. To experience this place of delicious release and grounding, try our pose of the month, Malasana, garland pose or sometimes referred to as yogic squat.

Separate feet outer hip width distance.  Turn the feet to a very slight angle (20 degrees).

Bend your knees and squat down between the knees, keeping your hips off the floor. 

Bring the triceps on the inside of the knees.  Press the palms together in front of the heart.  

Press the knees into the triceps and resist the knees with the triceps.  Keep the shoulders back.

Draw the inner thighs back.  Lengthen to tailbone and lift the sternum.

You can place a blanket under the heels to help place the heels to the floor. You can place a block under the hips to relieve tension in the knees or if the hips are very tight.  

As you advance in the posture, you can bring the feet closer together until the inner edges of the feet touch.


  • Stretches inner thighs and groins
  • Opens hips 
  • Relieves sciatica
  • Relieves low back pain
  • Stimulates digestive system
  • Improves circulation in the legs


  • Knee injury
  • Low back injury
The Best Five-Minute Yoga Workout

The Best Five-Minute Yoga Workout

Yoga Pose of the Month: Downward Facing Dog

Yoga Pose of the Month: Downward Facing Dog