Garland Pose Arms Forward
Malasana
About This Pose
Garland Pose with Arms Forward extends the traditional Malasana by reaching the arms forward, creating a counterbalance that allows for a deeper squat. This variation engages the shoulders and upper back while challenging balance and core stability. The forward arm extension helps lengthen the spine and opens the chest, making it an excellent pose for full-body engagement. This dynamic variation builds strength throughout the entire body while maintaining the hip-opening benefits of the classic pose.
Step-by-Step Instructions
- 1
Begin in standing position with feet wide
- 2
Turn toes out and bend knees to lower into squat
- 3
Extend both arms straight forward at shoulder height
- 4
Keep palms facing down and fingers active
- 5
Use the arm extension to counterbalance and deepen squat
- 6
Maintain a long spine and open chest throughout
Alignment Cues
- Spine long
- Core engaged
- Knees tracking forward
Benefits
- Deepens the squat with counterbalance
- Engages shoulders and upper back
- Challenges and improves balance
- Strengthens core muscles
- Opens chest and lengthens spine
- Builds full-body coordination
Modifications
- Sit on block
Variations
- Balance squat
Cautions & Contraindications
Cautions
- Avoid rounding spine
- Engage core gently
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
