Garland Pose Twist
Malasana
About This Pose
Garland Pose Twist combines the deep hip opening of Malasana with a spinal rotation that detoxifies and energizes the body. This dynamic variation massages the abdominal organs while improving spinal mobility and balance. The twist adds a cleansing element to the traditional squat, stimulating digestion and releasing tension in the back. This pose requires and builds both flexibility and strength, making it an excellent addition to any yoga practice focused on hip opening and spinal health.
Step-by-Step Instructions
- 1
Lower into a deep squat with feet wide
- 2
Place one hand on the floor for support
- 3
Reach opposite arm toward the ceiling
- 4
Rotate torso open toward the lifted arm
- 5
Keep hips low and both feet grounded
- 6
Breathe deeply and hold before switching sides
Alignment Cues
- Lengthen spine before twisting
- Keep hips grounded
Benefits
- Combines hip opening with spinal twist
- Massages and stimulates digestive organs
- Improves spinal rotation and mobility
- Releases tension in lower back
- Builds balance and coordination
- Detoxifies and energizes the body
Modifications
- Reduce twist
- Sit on block
Variations
- Twisting squat
Cautions & Contraindications
Cautions
- Twist gently
- Avoid forcing rotation
Avoid this pose if you have:
- Spinal disc issues
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
