The Garland Pose (Malasana)

The Garland Pose (Malasana)
Benefits:
- Opens hips and groin.
- Stretches ankles, hamstrings, calves, glutes, back and neck.
- Great to aid in digestion.
- Relaxing squat pose.
Directions:
Stand up straight: Start by standing upright, loosen up in preparation before your squat.
- Bend over: Bend over at the hips and try to touch the floor, it is perfectly okay if your knees bend. Do you best to just touch the floor. 
- Move your feet apart and outward: Shuffle your feet roughly shoulder width apart and rotate your toes outward. As you do this begin to start lowing yourself downward. 
- Stick your butt out: Push your naval backwards and stick out your butt. This will initiation your descent. 
- Gradually lower down: Picture a baseball catcher and slowly move yourself into this position. It is normal for your ankles to rise off the floor, do your best to keep them grounded. 
- Push elbows outward: This step will help keep your knees point as far out as possible. Helping strengthen your glutes, core, and legs all around!
Helpful modification: If your ankles are coming off the ground, try doing this by sitting on a block or placing a folded blanket underneath your feet first.