yoga The Garland – Malasana


The Yoga posture of the month is pretty topical for Christmas as it’s the Garland.  My Yoga practice suggestion for Christmas is to spend a few minutes working on the Tree (last month’s posture and also topical for Christmas) plus the Garland.  Quieten your mind, deepen and lengthen your breathing while you practice and this will help you to relax, focus and enjoy the festive season.

Best wishes


December Posture of the Month The Garland – Malasana


  • Stretches the inner thighs and groin area
  • Improves balance and stability
  • Lengthens the lower spine
  • Strengthens the ankles and legs

How to do it

  • Stand in Tadasana (Mountain Pose) and bring your feet and legs together.
  • Bend your legs and keep them parallel
  • Once your knees are completely bent, part your knees
  • Move your chest forward between your thighs and stretch your arms and hands forward
  • Move your upper body forward then down, bringing your elbows closer to the floor
  • Widen your arms and reach round behind you for your heels
  • If you find it really difficult to keep the heels on the floor, then you can begin with the heels off the floor, balancing on your toes
  • Don’t worry if you can’t reach all the way round to your heels – go as far as you can

Things to watch

  • Work gently as there is a strong stretch to the inside of the thighs
  • Remain focussed so that you maintain your balance
  • Ensure the weight us distributed across both feet

Link for more info:

Izzy Ixer

British Wheel of Yoga Dip Yoga Tutor and Coach

You can find out more about Izzy here and about yoga at the Centre here

Twitter @IzzyIxer or @IzzyYoga


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