Garland pose can provide deep stretch to the ankles, hips, and lower back, but many people are unable to do this pose for a number of reasons. The benefits of posture are:Stretch the back, flexible knees and ankles, as well as regulate the digestive system.
In this squatting forward bend movement, your back is relaxed from start to finish as your ankles, knees, hips, and entire spine flex. The back is long, rounded, and soft, and the arms wrap around the body.
The garland pose provides a deep stretch for the ankles, hips, and lower back. It can also help strengthen the abdomen.
The pressure of the heels on the floor plays an important role corresponding to the head, allowing you to stay stable when stretching. If your hips, groin, calves, and Achilles tendons are tight, your heels may not be able to touch the ground, so the first two variations of asanas will help you relax these areas and press your heels down.
If your heels can't touch the ground during the final change, place a rolled-up blanket or mat under your heels.
If the knee is painful in this asana, a blanket can be placed between the calf and thigh to reduce the flexion of the knee.
Here are the three variations of the garland pose:
Grab assistive devices to help stabilize yourself. This will help you stretch your calves and ankles, and the doorknob is a great height so that your arms can be extended up when you're squatting in a garland pose.
Stand with your feet together, grasp the fixed object, and step back a little. Exhale and squat with your knees bent together, press the inner edge of your heel (side of your big toe) towards the floor, and stretch your calf muscles down toward your heel.
Pull the table (or a prop of your choice), inhale, and lift the sides of your ribcage and waist. As the torso is raised, the hips move downward.
To exit the asana, inhale, pull the assist, straighten your legs, and stand up.
The wall supports the hips, keeping the hips against the wall and the heels touching the ground while the spine is stretched forward.
The sacrum stands against the wall with its feet slightly apart. Bend your knees and let your hips slide down the wall until you squat in a garland pose. If your heels don't touch the ground, move your feet a little further away from the wall.
If your hips sink to the ground, step back a little closer to the wall. Keep your feet together, knees apart, press down on your heels, and stretch toward the wall. The base of the sacrum should remain against the wall as the arms, side ribs, and waist are extended between the legs.
Stretch your arms and chest parallel to the floor. The more your torso reaches forward, the more your heels need to kick back and down. Look down at the floor.
Start in a standing position with your hands on the ground, bend your knees, and do a squat. Keep your feet together, heels down, knees apart, arms and chest parallel to the ground, and between your legs.
Exhale, bend your elbows, turn your arms back, and don't let your waist contract or retract as you grasp the outside of your ankles with your hands. In this pose, your shoulders are below your knees and your arms are hanging around your neck like a wreath.
Pull your heels, exhale, and bring your head towards the floor. As your head is close to the floor, bring your inner thighs back and your hips down. Make a few steady breaths, relax your throat, and allow your body's entire back to bend fully forward from the tailbone to the head.
Don't: Lift your heels from the floor.
If your heels don't reach the ground, step on the rolled blanket.