Easing Beginners into the yogi's squat Malasana (Garland pose) 

Malasana (Garland pose) is one of my all-time favourite poses because of its simplicity in improving back posture, strengthening the ankles, stimulate digestive organs to eliminate wastes, and the nice stretch felt when one presses the elbows against the inner thigh as the pose tones the lower body. 


I have incorporated it into my Beginner yoga lesson plan and included asanas that open the hips, stretch the hamstrings and strengthen the inner thigh muscles. The sequence after warming up and Sun Salutation A (Surya Namaskar A) includes: Chair pose (Utkatasana), Warrior I & II (Vribadhasana I & II), Extended Side Angle Pose (Utthita Parsvakonasana), Lizard pose (Utthan Pristhasana) before transiting into Garland pose (Malasana).  The only comment from my YTT classmates that trialed my teaching is the challenge to stay longer in Lizard pose.


So happily after making minor adjustments to my lesson plan, I started to teach at home to accumulate practicum hours.


Over the two classes I conducted, 4 out of 5 students could not get into my favourite yogi squat without falling all over! I was caught off guard when the students were having such a challenging time.  However, I didn’t want to just skip a pose and move on. The graceful Plié Squat came to my mind. 


Plié Squat is an exercise that originated from the ballet position to keep the back straight while also bending the knees. Standing with the feet wider than hip distance apart, keep the feet turned and pointing in the same direction as the knee (45 degrees or wider). Because of the feet placements, the pose place deeper emphasis in the inner thigh adductors, while working on the glutes, quadriceps, hamstrings, hip flexors and calves as intended in the earlier asanas of my original lesson plan.


After holding in Plié Squat for 30-45 seconds, I got the students to narrow the standing stance, by shifting the foot towards each other (approx 2-3 steps inwards). The feet are still pointed towards the direction of the knee cap. And the magic happens! Keeping their back straight, all of them can now ease and lower more comfortably into Malasana and stay for 5 breaths… (before wobbling around while trying to keep the heels grounded!) 


Try this preparatory technique if you’d like to teach beginner students Malasana (Garland pose).




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