Procedure of Mangalasana (Garland Pose)

Mangalasana, also known as Garland Pose, is a deep squat pose in yoga that stretches the hips, groin, and lower back while strengthening the legs and core. It also promotes better digestion and balance. Practicing Mangalasana properly involves the careful alignment of the body, breathing, and mindful engagement of muscles. Below is a step-by-step guide to performing Mangalasana. 1. Start in a Standing Position: Begin by standing in Tadasana (Mountain Pose) with your feet placed about hip-width apart. Your arms should be by your sides, and your body should feel tall and engaged, with your weight evenly distributed across both feet. 2. Widen Your Stance: To enter the squat position, step your feet wider than your hips, about 3–4 feet apart, with your toes pointing slightly outward (about 45 degrees). The wider stance allows your thighs to open and your pelvis to settle lower into the squat. 3. Bend Your Knees: Begin to bend your knees deeply, lowering your hips toward the ground. As you bend your knees, ensure your feet remain firmly grounded on the floor. Your knees should point in the same direction as your toes—outward—avoiding inward collapsing. Go as deep as your body allows, aiming to get your thighs parallel to the floor or lower. 4. Engage Your Core: Once in the squat location, engage your core to help stabilize your pelvis and spine. Your tailbone should point downward, not up, to avoid arching your lower back excessively. Keep your spine long, and your torso should remain upright without rounding your back. 5. Bring Your Elbows Inside Your Knees: With your knees bent and thighs open, bring your elbows inside your knees. Your elbows should press gently against the inside of your thighs, which helps deepen the stretch in the hips and groin. Ensure that you are not collapsing your chest forward. Instead, aim to lift your chest and engage your upper body to keep your posture strong. 6. Place Your Hands in Prayer Position: Bring your palms together at the center of your chest, pressing them into a prayer position (Anjali Mudra). This helps to create a sense of balance and stability while also encouraging a focus on breathing. Ensure your shoulders remain relaxed, and your elbows press gently into your thighs. 7. Deepen the Stretch: To deepen the stretch, gently press your elbows into your inner thighs while keeping your chest open and your spine tall. This will help further open the hips and groin. If your heels are lifted off the floor, you can place a folded blanket or yoga block under them for support. 8. Focus on Your Breath: As you settle into the pose, close your eyes and bring your attention to your breath. Inhale deeply through the nose, expanding the ribcage and lungs. On the exhale, deepen into the squat, lengthening the spine and releasing any tension in the hips. Carry on breathe deeply and evenly throughout the pose. 9. Stay in the Pose: Hold Mangalasana for 20-30 seconds to start, and gradually work up to 1-2 minutes as your body becomes more accustomed to the stretch. Ensure that you maintain your alignment throughout and avoid rounding your back or letting your knees collapse inward. 10. To Exit the Pose: To exit Mangalasana, slowly begin to straighten your legs while keeping your feet wide. Bring your hands to the floor for support, and rise slowly back to a standing position. Step your feet closer together, returning to Tadasana to re-center and release any tension. Modifications and Tips: For Tight Hips or Ankles: If you are unable to keep your heels on the floor, place a folded blanket or yoga block under your heels for support. For Those with Knee Pain: If you feel discomfort in your knees, try placing a cushion under your bottom for support or avoid going too deep into the squat. Use a Wall for Support: If you are new to Mangalasana and have trouble balancing, you can perform the pose with your back against a wall to provide extra stability. Alignment Check: Keep your knees aligned with your toes to avoid strain. Do not let them collapse inward. Precautions: i. Those with knee, hip, or lower back issues should approach this pose with caution. It’s always a good idea to consult with a healthcare provider or experienced yoga instructor before attempting deep squats. ii. If you have ankle injuries, you may want to avoid the full squat and work on more gentle hip-opening stretches instead. Conclusion: Mangalasana, or Garland Pose, is a deeply grounding and beneficial yoga posture that strengthens and stretches the lower body while promoting balance, flexibility, and mental clarity. When performed with mindfulness and attention to alignment, this pose can help release tension, improve posture, and provide relief from various physical discomforts. Regular practice of Mangalasana helps build a strong foundation in the hips, thighs, and core while fostering a sense of calm and focus.

YOGA