Guirlande
Malasana
mah-LAH-sah-nah
Un squat profond qui ouvre les hanches et ameliore la souplesse des chevilles.
Comment faire Guirlande
- Tenez-vous debout, pieds plus larges que les hanches, orteils tournes vers l'exterieur
- Descendez en squat, hanches vers le sol
- Gardez les talons au sol (utilisez une couverture si necessaire)
- Joignez les paumes au centre du coeur
- Utilisez les coudes pour presser doucement les genoux vers l'exterieur
Benefits
- Opens the hips, groin, and inner thighs
- Improves ankle mobility and flexibility
- Strengthens the lower back and core
- Stimulates digestion and tones the pelvic floor
- Builds functional squat mobility for daily life
Muscles Engaged
Modifications
- Place a folded blanket under the heels if they do not reach the floor
- Sit on a block or bolster placed between the feet for support
- Hold onto a door frame or sturdy furniture for balance while building flexibility
Cautions
- Avoid with acute knee or ankle injuries
- Use caution with lower back problems; keep the spine upright
- Not recommended if you have a recently injured groin or inner thigh