How to do the malasana pose stretch to relieve tight hamstrings and hips. Follow along stretching

In this video, we'll show you how to properly perform the yoga pose known as Malasana, or Garland Pose.

To begin, start in a squatting position with your feet about hip-width apart. Separate your thighs wider than your torso and bring your heels together, keep your toes pointing outwards.

Then, bend your elbows and bring your palms together in front of your chest, just as if you were praying. Press your elbows against your inner thighs, making sure to keep your shoulders relaxed.

As you inhale, lengthen through the spine and as you exhale, lower your hips further towards the ground while pushing your knees outwards. Make sure that your heels are on the ground and your feet are firmly planted.

It's important to keep your back straight and avoid rounding your shoulders. If you are having trouble balancing, you can bring your hands to the ground beside your feet, or place a blanket or block under your sit bones for support.

Malasana is a great way to stretch your hips, thighs and groin. Hold the pose for as long as is comfortable for you. When you are ready, release the pose and stand up slowly. Remember to breathe deeply and listen to your body, this pose is beneficial for your digestion and lower back flexibility, practice it with care. Happy practicing!

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