Yoga adventures

Beginner’s Yoga Spotlight: Garland Pose (Malasana)

Here we go again, my newbie yogis (yes that’s us baby)!  We are going to just jump right into it today, with a little asana known as the garland pose (malasana).  The garland pose is basically a yoga squat.  I love doing this first thing in the morning, you know when you get that little burst of energy you get when you climb out of bed (can’t be just me, right?)  Plus, this pose aids in digestive health as well as strengthening our metabolism.  Revving up the metabolism and having a moment of mindfulness, all before breakfast, you can’t beat that.

Garland pose is a pretty simple pose, and most beginners will flow into it naturally. If your venturing out of a pretty sedentary lifestyle and it feels uncomfortable at first, pretty please don’t get discouraged!  In fact, this asana is pretty beneficial to that scenario.  Like anything in yoga, or the world in general, practice makes perfect.  It’s a simple saying, but I’ve never known it to be untrue.

There are tons of benefits to garland pose, but before we divulge into those, let’s talk tips on properly coming into the pose.

  • Keep neck and spine long.  Try to envision them in a straight line, being mindful of posture.  Do your best to avoid slumping over.
  • Chest open,  shoulders square.  The shirt I’m wearing in this picture doesn’t do justice to what the shoulders are doing!
  • Point toes outward, and heels inward.
  • Elbows low enough, and wide enough gently opening the hips.
  • Keep lower back extended

As always, it’s not about having the perfect pose, and it won’t be at first.  If it doesn’t feel natural, listen to your body.  With time your body will become more accustomed and more flexible.  Soon enough, this asana will literally be second nature!

All the benefits, there are tons of them my friends.  Seriously, yoga is good for everything!  The benefits include:

  • Opening your hips and groin area
  • Keeping pelvic joints healthy (ya’ll wanna talk pregnancy and childbirth benefits, heyyyy!)
  • Gives a good stretch to neck, back, and the lower hamstrings
  • Provides strength to ankles
  • Strengthens metabolism
  • Digestive aide

I mean, all those benefits come with such a simple pose?  How amazing is that!  I love learning more about yoga and realizing that you don’t have to be a contortionist to reep the benefits.  Sometimes all you need to do is squat down and feel the stretch!  How refreshing is that!  I fall more in love everyday!

As always, if your following along with the beginners spotlight series, make sure to tag me in your photos on Instagram!  I’d love to do a round up and feature it in a post!  I also want to see you shine SO bright!



  1. Amerjit Kaur

    August 9, 2017 at 2:34 pm

    I love doing yoga and pilates – such a great way to keep fit and healthy! This pose looks really good and so many benefits, will definitely be giving it a try! 🙂

  2. Emma

    August 9, 2017 at 2:37 pm

    I’m so not flexible enough for yoga but this seems like a good pose for beginners to try out! Great post ☺️

  3. Natasha Saunders

    August 9, 2017 at 7:49 pm

    I haven’t done yoga since pregnancy yoga with my 2nd child which I now realise was over 7 years ago! Your post has really reminded how much I enjoyed it. I could certainly use some calm relaxation in my life!

  4. Nikki

    August 9, 2017 at 7:53 pm

    I would love to try Yoga! It seems like such a good way to relax and stay healthy!
    Nikki x

  5. vicky auld

    August 9, 2017 at 8:43 pm

    I have never really tried yoga but i think i might give it a try

    Vicky |

  6. Amanda Geist

    August 10, 2017 at 5:29 pm

    I use to love yoga! I still do, but haven’t done it in quite some time. I really want to start up again though because it really helped calm me.


      August 10, 2017 at 6:14 pm

      Absolutely!!! It’s so calming, especially when you don’t usually take the time out for yourself!

  7. Rachael

    August 11, 2017 at 9:01 am

    Ohhh I’ve always wanted to start yoga! My sister goes to classes twice a week and she loves it! I’ll have to follow along with your posts and give these poses ago!
    PaleGirlRambling xo


      August 11, 2017 at 2:03 pm

      Awesome!!! Love that idea, let me know how it goes girl! I love hearing about it!

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