Garland Pose - Foundations of Yoga

[@saarah07]

I'm here from the 30 days of Yoga Breath Series, learning more about hip openers. Thank you for sticking with us all these years, Adriene!

[@hthrnnclrk]

For some reason when I was in this pose I was inspired to do crow pose and actually managed it for the first time ever!! I could only hold a few seconds, but did it several times in a row. So exciting!!

[@kathleenburns4850]

That’s incredible!

[@nathanbrand4607]

That is so cool keep going on it and when the time is right you will fly and you will fly proud

[@sheatheunicorn]

This pose was so challenging for me when I first tried it around this time last year. For the first time I did not require a block to enter this pose or to stay in it. I felt a little uncomfortable towards the end but my heals were actually resting on the pillow instead of floating above it! Thanks for the constant encouragement Adriene! You really inspire me.

[@atram7341]

I’m always surprised that every time I practice with Adriene I feel renewed immediately after ending the video. Pure magic, even in the shorter amount of time.

[@yogawithadriene]

NEW EPISODE! GARLAND POSE! You can do this pose while you watch Christmas movies or in between sips of eggnog. #yoga

[@AfnanKhalidi-homoeopathy-sa]

Michele Engel I'm practicing all poses from Yoga With Adriene foundation yoga play list in preparation to the 30 days of yoga kicking off in 1st Jan :) cant wait .. Adriene is such a great teacher (^_^)

[@tripelhabloshi1814]

Good yoga hot

[@AfnanKhalidi-homoeopathy-sa]

Michele Engel Namaste :)

[@poojashedge266]

hey Adriene which mike you use?

[@TalkswithMellow]

Here around Christmas time 2020 Lol✨💜

[@emelieandreason5631]

Hello Adriene! I've never thought of this pose as a "pose" but today when we digged deeper into the posture, I felt super grounded and good. And I know for sure that I want to practice it often. Thank you and thank you for your loving channel. I always find something good! 💗💗❤️

[@mattdrew257]

Thanks! I have started to have hip flexibility issues, never been flexible but this video is a gift to help me work on it.

[@yash-zy8ge]

Have you tried and got ur hips tighten issue fixed?

[@jtsmalljr]

Dunno if you're still monitoring your channel but I found this video very comforting for my back. I had failed back surgery 9 years ago and this was my first time trying and was the first feeling of pain relief it was amazing can't wait to keep going!

[@EllaBirt]

Just finished Day 25 of the 30 days of yoga and finished up my practice for the day with this video! What a great combo! The way you've presented everything has been just the right amount of challenge, fun and education. I'm nevah gonna stop the yoga now! :)

[@TheRasins]

I'm finally at the end of your foundation playlist! I really enjoyed this series and your channel! It inspired me to pick up yoga and even gave me the confidence to try open classes! Thanks to you, I'm now on my newfound yoga journey :)

[@Sammowrimo]

I love this pose because sometimes my hips and feet are happy and sometimes they aren't and it's a good reminder to listen to the changes in my body. I don't always like what I hear but... That's life! 😂

[@Bunnydex]

This is probably the most difficult yoga posture for me, my feet feel really too stressed, almost painful. I need more and more practice.

[@MysticalMusicandArt]

needed this. Good connecting with the ancestors. Been doing frog pose with the kiddies for a while now and finally good to have a lil context around it for us adults :)

[@phyllissavageii4384]

Started doing this pose & now can do it daily, love it.

[@crysikas]

Love how Adriene breaks down the pose so easily!

[@belwynne1386]

Love this series! I use them as an adjunct to my regular YWA practice. More, please.

[@francishardy7304]

I lovve it, the first time I am watching Adriene in this video. I have problem squating and will try this and see if my squating improve - yikes

[@gillsmith6740]

Swapping my HOPE days around today, time is short, busy day, this little diddy is good for my hips feet and focus. I felt I had good control and balance, I learned a lot 🧘🏼‍♀️🧘🏻‍♀️🙏💞

[@stephaniekinney8905]

Thanks for the breakdown Adriene, love it!! This is one of my favorite poses and always a cool observation because my body reacts totally different to it each time I practice it!

[@ValentinaRaventos]

Hi Adriene....I just found your videos two days ago, and I LOVE THEM!!! You are a great teacher. Your yoga series are excellent for begginners, with a nice slow pace which allows to follow your videos with ease and without stress. Thank you so much for your work, it's much appreciated!!!

[@mauritiusdunfagel9473]

You are so cute! And informative! And funny! You’re young but you have an old spirit!🌺

[@talonthehand]

Day 191 (part 3) of the current run. This one has always come naturally to me. Back when I was in college I took a yoga class (shoutout to Sumya Anani, the teacher and also terrifying former world-champion boxer), and while making our presentations she had us hold some squat variation pose, and I got this one. Completely nailed it. Might not have been able to do a lunge without wheezing, but I could do a widened garland all day baby.

[@MsKatykins]

I have really enjoyed doing the froggy squat, so delighted to find this video to practise further. I was so pleased with my ability to keep my feet flat on the floor that your revelation about the feet actually being together was a bit of a "Wowser!" moment for me. Looking forward to making that eventual progress. Thanks, as always, Adriene from Glasgow, Scotland.

[@MarciaPze]

It's a greaaaat pose! It's one of my favorites! I get very low but I think is because of dance classes! For a middle split is just amazing! Thank you!

[@yogawithadriene]

Yes, right on girl!

[@MarcellaMiddleton]

When you said “chances are you are already out of the pose” I died because I was 🤣

[@mur52691]

Thank you Adriene for making these videos. They've been a great help for me. Truly grateful for what you share every week.

[@yogawithadriene]

It is my pleasure, thank you!!!!!

[@andreaastudillo1605]

Wow, thank you so much for explaining this in-depth, im just beginning to explore this pose and your tutorial was very helpful!!!!

[@sinebheag4685]

Ooh, thanks for this. I've only recently noticed the tightness in my hips. In just this few minutes of practice I noticed an improvement! I'll take your advice and come back to it soon. Thanks again ^_^

[@rescuemethod]

Just found you and this channel. Love it! Your teaching style is perfect for me. I will co.e back to this every day as the start of my. Stretching routine. Thank you ! Subscribed.

[@mazzy694]

Thankyou for demonstrating this pose. I aim to improve it with daily practice. One of my favourites.

[@WaldemarMontalvo-mq3kw]

I just heard of this and it’s harder than I thought. TY.

[@tds3812]

Great instruction with a lovely, calm, melodic voice!

[@despinamichailidis]

Just found your channel and I'm LOVING IT! Thank you for making these great videos!!

[@gretchenmoore4005]

Thank you for giving me the confidence to try this new pose! 🤟🏻

[@jenniferhare4403]

Aha! My hips have been niggling me on and off for a while now. Often there's relief after doing my yoga practice (traveling through 'Hope' at present). So, today's Garland pose has really given me 'Hope'!! Thank you Adrienne - I shall revisit this one often.

[@alexgalimov8682]

Feeling awesome after practice - thank you, Adriene!!!

[@MatthewRobinson1]

Three weeks ago I thought my STRONG MASCULINE HIPS just wouldn't let me crouch with my feet flat on the ground - but now I can! If only for 5 seconds. Haha. I find it very hard to "keep length" in my spine though, and often find myself arching my back to keep balanced :( Foundations of Yoga is such a helpful series! Thank you for making it :)

[@yogawithadriene]

YES. I love this dude! Thank you!!!!

[@valeriemartillini9346]

Thank you again. Really enjoying the Hope calendar!

[@coachjoachimroomaney793]

This position heals my body especially my back.

[@heidisha3281]

I really love this pose, thank you so much, your really good at breaking things down, love your videos. keep up the good work :)

[@trishh7428]

Love love love your videos. Anytime I think of a pose I want to learn more about, you have a great instruction on how to learn it. Thank you Adrienne 🙏🏼

[@osamh9238]

How are you today ..i remember istart know youga with you Thank you from Riyadh

[@chadwiley6917]

Doing the 30 day Challenge for 2015, yeah! Just checking in with this pose. Really trying to get my heels to the ground to lesson the tension I have on my knees. Looks like I will need a blanket or towel. Thanks Adriene for doing this it's helping with a goals and I smoke cigarettes. Smoked about 15 a day in mid November now down to 3 a day as of 1/5/2015. So I think it's a huge improvement. Just taking it slow and waiting for the time to take a leap of faith or a time to were it feels right to let them go for that day.

[@andymetzy]

way to go! keep it up :)

[@chadwiley6917]

Update: I stopped smoking on January 8, 2015 at 9p.m. 30 day yoga was helpful. Very difficult to do something now. I really enjoyed the challenge. Wasn't a big challenge but good enough. Anyway, yeah me for not smoking :) and boo me for not exercising after the end of 30 days :(

[@victoriamaybutton1959]

Chad Wiley Hey I repeated the 30 days a few times and if you download the timetable that Adrienne provided for us and write what you found hard or easy its a grey way to see how asana's get easier as time passes and our practice deepens! YEAH! WAAYYYYYDAAAGO for stopping smoking! :) YOGA LOVE

[@chadwiley6917]

Thanks Victoria! I still haven't smoked and I did complete the 30 day challenge. I got down on my self. I think is cause of the non-smoking. Anyway I'm feeling better. Trying to walk/run before doing yoga with Adriene. I hope you remain in good spirits Victoria. Thanks for writing.

[@antoniocervantes6522]

Day 11 of December Hope! This pose had became easier over the year, thanks to you Adriene! Have a great day and always thank you! ♥️

[@HellyWelly93]

I did it!

[@cynthiarodriguez3055]

Very helpful! I like that you say you can do it reading a book :-D What other poses can I do while reading?

[@SozzellLovesKOL]

Your videos make me happy!! Thank you Adriene! Yoga

[@swathibalan23]

Thanks for this Adriene!! Lots of love xo

[@daffneeeh]

45/365 Felt a little frustrated, but stuck with it. Thanks for this! Namasté

[@caro5412]

thanks a lot! It is really hard for to keep this position. I will try for a few minutes everyday ;)

[@nontaliemorrow]

Garland...just in time for the holidays...yes!

[@yogawithadriene]

Yessss! You GET me. :-)

[@megmo7431]

I have an alignment question: How vertical are we aiming for our spine to be in Garland pose? I'd love to see it down from the side. When I catch a glimpse of myself in the reflection of my window at home, I seem to be leaning forward at about a 45 degree angle or so. I can have my feet flat on the mat with my toes just over the edges of the mat and I can press my knees against my elbows, but when I try to tuck my pelvis and lift up through the front body I am definitely not close to head over heart, heart over pelvis.

[@acoustic_khushboo]

Love your T-shirt dear

[@tinoarreguin8850]

Thanks. I'll add the swaying back and forth.

[@mc569774]

Pretty intense pose for sure, but one I'll be practicing more of. Very beneficial as I can already feel the affects.

[@johnrobertson1808]

Almost 50 Male, I can do 6 minutes flat foot. I try to do daily . Everyone should be doing this, humans were not designed to sit in chairs. Little kids naturally squat like this, and then we sit in chairs, we lose are mobility. In Asia this is a very common practice. Cheers 🔥🙏✌🇨🇦🇨🇦💗

[@amandalago98]

you listen to shakey graves!!!! yesss!

[@didiersergei]

Dear Adriene, I love your post and explanation of postures :-) I was just wondering, I can pretty easily sit in this pose with heels up or with a support under my butt, however if I don't have the support it begins to hurt my hip flexors. Any suggestions? I would love to be able to watch a movie, sitting like this, but more than a minut or 2 is to much...

[@sugarnutter]

Adriene I really think you should bring out a t-shirt range. Awesome video btw :)

[@yogawithadriene]

ON IT. ;-) Mid Jan - look out!!! xo

[@sugarnutter]

:D :D :D Can't wait!!!

[@mgourley71]

Yoga With Adriene yey!!!! Love me a tshirt to wear while i get my yoga on :). Also, SO appreciate how you walked us thru stages of this posture :)

[@arlettasloan6453]

Thank you for this video. It is helping me to understand, better, what I recently read on a blog post. In addition, I'd like to say that there is an old book about a Japanese gentlemen who recovered from paralysis. I cannot find THAT book but only the government sanitized one released by his grandson, but even that one has great merit- though far less information and exercises- when it comes to strengthening and loosening the hips. There are something like 3-5 floor exercises that are actually fairly basic to calisthenics, but with emphasis on doing the movements from the hips. I have found videos that show some variation of these exercises under the same name. As I am not getting into a proper squat any time soon, I was thinking of something Taro Ho said in his videos, about starting from the floor instead of from a standing position, and that reminded me of the Makka Ho exercises which are all on the floor. But, some of them can be started with a variation that involves doing the same kind of stretches, but seated in a chair, if even the floor is too much for a person. I say all this not to take away from this video, but because I have been chronically ill where I could barely move for years and even the "beginner" exercises were always far beyond me when I started back on recovering some leg strength and flexibility. So, in case anyone else feels that way, it is fine to do other exercises to work up to doing the one you are hoping to do, and even modifying those ones by doing the movement as best as you can in the safest way possible.

[@hellelindemannolsen670]

I'm getting addicted to your practice, Adriene. Thank you so much. Yoga for the lower abdomen and pelvic floor? Any good advice there?

[@lilianflynn198]

Working on my SQUAT you make it look so easy

[@ucf1990]

Thank you. I had both hips replaced. Is this safe for me? :)

[@amerryone]

I loved this. Do you think you could teach advanced Malasana garland pose? with the feet together?

[@nathanc5690]

Omg this was difficult!! 😂😂

[@antumurikks4861]

i love to see how you pick up garlic from ground :)

[@rehanabecker4590]

If it helps, the correct way to pronounce Malasana (Maalaasana) is to pronounce the first syllable slightly longer, rhyming with the expression, ‘aah’ or even rhyming with the second syllable. The third and fourth syllables are shorter.

[@MarathaRoyals]

Interesting this is. Mala means impurity ~ this asana usually is done by most Indians every morning when the empty the Bowels (Empty the Mala~impurity) and this is the posture used and hence Mala-asana or the posture in which you sit to $hit. Mala which is also (Pronounced as maalaa which means garland) has become the Garland pose in the West. Also these days doctors are recommending people to use squatty potty for people with colon disorders, if you have an Indian style toilet that is not needed. Just my 1 cent here.

[@Cat_tiee]

Probably you won't even read this comment on this vedio now, but just in case you do, I was about to start on a vedio of yours and I suddenly felt my knees heavy. It made me bend down the knees and then into a somewhat garland pose. My knees were a bit closer but not completely. And hands in anjali mudra, heels were up. I felt something inside me, something positive, but I don't know what that was. The vedio kept going, I didn't feel the urge to pause it. Gradually all thoughts disappeared from my mind. I kept staring at my hands. About 5 minutes went by, and then I felt that energy zoom out me and I collapsed on my hips. I was in utter shock. I searched for the pose and found it. I looked for your vedio and I'm gonna stick with this pose from now on. I don't know what that was, but surely was for good only.

[@yogawithadriene]

Amazing!

[@caseyrowe3402]

Thanks lots for the video. :)

[@venkateswaripeddireddi6624]

Hi Adrienne, I just happened to watch your videos very recently ..... was lucky enough to come across you.... Just loving them .....though been doing yoga for about 15yrs.... you are doing amazing working.... keep it going❤️❤️❤️ Breaking the steps for all variations and smile... Just wanted to say a thing here.... this malasana ..... mala( it is not pronounced as maala..... rather ma...la.... mala in Sanskrit means impurity..... but in Hindi maala means garland.... hence it is mistaken for it.... Since you are a stickler for perfection ... thought I’d share this with you.... 😍😍😍

[@Snoeijhard]

Thank you :)

[@Lakorayoga]

beautiful tutorial x

[@jadacampbell3640]

Thank u for these videos,I was never a felxible person but now I am very felxible at yoga at least thank u FAN, Jada Jolie

[@heidikropp8773]

This is so cool! Thank you!

[@yogawithadriene]

Yes!!! xo

[@heidikropp8773]

could you make a video for children yoga Im 12, so that would realy help! xo!!

[@yogawithadriene]

Heidi Kropp Yes!!!

[@heidikropp8773]

Yoga With Adriene yay! thank you so so much!

[@aminakoroma3044]

Really nice pose. It was my first time so my hips were a bit stiff; I had to break it down a little bit more to ease myself through. Is it bad if you thighs splay out wide rather than upwards. I would also like to ask how tou keep integrity from the head and the tailbone as when I try to straighten when my heels are on the floor I want to fall backwards. thank you so much for your help.

[@Mikesbunny1423]

Thats impossible for a beginner, overweight & very tight muscles/ joints so any tips please 🙏

[@LoveToday8]

I love your shirt!!

[@Noukz37]

This pose has always been easy pasy for me, even tough my hamstrings are still way too tight...

[@anavilela3535]

Just downloaded your app and love it.

[@francoisedelhaye618]

thank you so much great help for my hip arthrosis.... relief already after the first experience_

[@miriamschwan7881]

I have a question: I am very flexible and can comfortably drop all the way down with flat feet and hang out in this position. Obviously keeping my spine straight and chest lifted is the challenge, but there is no effort required for the legs and but, my perineum would touch the floor if my femur were shorter. Now my question: Is there supposed to be tension in the glutes so the pelvis doesn't tuck forward? So that the natural curve of the lumbar spine is kept? Like when you weighlift and your back is supposed to be in the same form whatever you do? Because with me, the pelvis tucks under if I let it go, and the lumbar spine curves forward.

[@salihajaleel4727]

Here for the #hope : )

[@ilinagjorgjievska]

Thanks 🥰

[@airavata7]

Incorrect name. Mala means waste Maala means garland Mala-aasna - drink 250-500 ml of warm water and do this pose in the morning. It helps in bowel movement / waste evacuation effectively.

[@EnochDark]

Not understanding the reason behind bolstering heels with towel, seems to minimize the stretch to the lower back and possibly cause compression... Maybe it's similar to weight lifting squats? For years I was told flat/no shoes was the way to go but then one day I wore the "wrong" shoes which had a heel to them and found that I was able to do more reps with relative ease over my flat ones. Never had a problem doing body weight flat until I took an arrow to the knee...

[@emilyFukushima]

I always have tight hips that hurt thank you so much for this!! I loved it. :)

[@yogawithadriene]

So good for those hips!

[@TheSunshinefee]

Can you do a video how to train the lower trapezious muscle.

[@inforthewin3231]

Is this for hip flexors and psoas muscles?

[@Lakorayoga]

it helps them for sure!

[@lipstickcommitment]

Really like this pose but I was feeling a lot of tension in my upper back while doing this. Suggestions?

[@GEORGIAKIOUM90]

Thank you for the video Adriene, a quick question. Do I release my weight to my feet or I should keep a resistance to upwards? Because I think that leaving my weight, might hurt the knees.

[@nadinebramlett6828]

excellent. Great explanation. I like you

[@emmafish4704]

Day 11 of Hope. I felt this in my abs.

[@vedrana83]

Just a short question: is it more important that the back is straight or that the heels are low? I have to trade-off at the moment:-)

[@pc24681]

Wow! I wish that I was that flexible to squat that low

[@poorvasharma3881]

Hiii! This is malasana, and its english translation is not garland (which is malaa) but it literally means crap (mala), waste, solid excrete.. it looks to be connected to the same because , my froend educated me, that this helps bowel movements a lot and is good for people with constipation.

[@d011p4rtz]

do you have any yoga or tips for widening the hips? :C I'd like bigger, fuller, womanly hips, but I'm a stupid inverted triangle :C..

[@WhatSoEverThingsAreLovely]

You seem like one of those really NICE people! God bless you!! I bet your best friend really likes being your friend!! That 4 the vid

[@Ane218]

Adriene! Thanks for this video. Where is your tee from?!

[@kldub314]

My shins were really burning/working/shaking by the end of the video in Garland Pose. Is that typical when in this posture for a while and a muscle that will develop more with practice of this? Or is that an indicator that I should to try to activate other muscles so that my shins aren’t doing so much of the work? Thanks for all of your amazing guidance! Love you!

[@renkanaskie]

Same here! I was wondering if burning shins was common and what I should do about it.