Garland Pose – Foundations of Yoga

– What’s up party people
welcome to Yoga with Adriene, I am Adriene, and we’re back on the
Foundations of Yoga today with Garland Pose or Malasana. This is an awesome pose for anyone who knows they have tight hips. And that’s most of us,
particularly in my culture, that sit at a desk or a table
and chair situation all day. Our posture really gets cramped, our style get cramped, and so this is a great pose to just get you down nice and low, open up your hips, lubricate the joints, really great for digestion. Also really awesome for pregnant ladies. So this pose is definitely for you if you’re in a prenatal yoga situation, which if you are check out
our new Prenatal Yoga Program that I did with my dear friend Hilah. And we can talk more
about that at the end. But let’s get down and dirty. Let’s not get dirty, but let’s get down and open up those hips in Garland Pose. (upbeat acoustic music) Alright my friends we are going to start in a Forward Fold today and if you have a blanket or a towel it might be useful as
we come into this pose especially first-timers. So here we go. You come into a nice Forward Fold, you can come into it from sitting or you can come into it from standing. And you’re going to take
a couple breaths here so you might walk the
fingertips to one side (inhales) and then the other. You might clasp the elbows and rock a little gently side to side. (inhales) And then we’ll bring our awareness (exhale) to the feet. Walking the feet hip-width
apart or slightly wider and then turning the toes out. Then I’ll come up onto my fingertips here, take a deep breath in (inhale) and a nice conscious
exhale as I bend my knees and slowly lower my sit
bones, my hips, my buttocks down, down down. So then you kind of look
at the video right here and you go, “Uh, that’s
not happening for my body,” So here we go, a couple options. So sometimes just
anatomically we need to honor what our body is doing, saying and how it’s structure is built. And so for a lot of
times I find my friends who really just need to honor their body it’s about lifting the heels up. Now eventually it might
just be that that posture, that everything is really tight, the ligaments are stuck
from sitting in chairs and on toilets and all
the things that we do particularly in my culture to kind of work against a healthy posture. So here we are, kind of
perhaps getting back down to our roots in this squatting posture. So in time I’ll bet to say
the feet might stretch out, we might begin to drop the heels like so, but for now, and even
if your heels do drop, you might take a second or
two to come up on the heels and this might be first about the feet. So in the Foundations of Yoga, in this series, I freaking love it, because it really just gives us time to break down the posture
but also really focus on kind of a traditional way of looking at the postures of Yoga
which is quite healthy and going to keep you injury free and that’s by thinking
of it from the ground up. So you might be here, you might be here, but we’re all bringing
our awareness to our feet and then when the going gets tough, fixing our mic, cleavage, excuse me. When the going gets tough
bringing it to the breath. So rather than holding
tight or getting frustrated, (inhales) drop into your breath, that energy. (exhales) Now if you have a blanket or a towel it’s sometimes nice to roll it up here so that we can rest those
heels that are lifted up on a little support. So we’re not quite here,
maybe we’re beginning to stretch out the feet and the ankles. Get a little energy, a little Prana flowing through the joints
and we can come here. Again we might not master this
particular shape right away. But that’s okay we’re here to do the work and just be honest about what’s going on. And slowly as you begin
to deepen this pose and connect to your breath, find the support underneath the heels, or underneath the sit bones, you might begin to experiment with drawing the palms
together at the heart. We call this Anjali Mudra. Palms pressing together. And as we continue to grow the pose I’ll encourage you to
connect to the action. So drawing energy up from the earth and then finding a little resistance here as we press the elbows into the legs and find this squeeze of the inner thighs, even the knees, in towards the heart. So that’s kind of a
lot if you’re brand new to this posture to be completely honest. In a class I would invite
this pose in stages. So if you’re working
on deepening your pose I really encourage you to
work on that push and pull, that resistance here, that squeezing in of the inner thighs and that pressing out of the elbows. We find this lift in the heart and this beautiful extension
through the crown of the head. If you’re not quite here yet it’s just something to look forward to. It’s something to smile at and say okay I’m going to work
towards that, or someday. Or how cool, my ancestors might have used to have dinner like this. A lot of cultures still eat and go to the bathroom like this, they have their babies like this. So just kind of connecting, something a little bit deeper here trying not to get too hard on yourself. Engage your abdominals when you
need to for a little support and breathe deep into the belly. Super awesome for digestion too if you can breathe into that lower belly. (Inhales and exhales) So a couple more breaths
for here, or here. We’re lifted up in that froggy variation. In the traditional Garland Pose the feet are actually together, the arches of the feet. And we will touch on this
as we continue to grow the Foundations of Yoga series
and the Yoga with Adriene more Intermediate and Advanced practices. So if you’re like,
“That’s not Garland Pose,” I do love your comments
but you don’t really need to comment that down below because we’re starting
here, nice and wide. And this is also the variation that
you’re more likely to see in a public Hatha Yoga class. Who knows, depending on where you live and where you’re at. I like too that this
series helps support you and get you confident and rockin’ and feeling good and safe and prepared to go rock
out in a public class. So, chances are you’ve
already come out of the pose. Or you’re ready. And to do that, we’ll
slowly release the arms wherever they are to behind us. And come up to a nice seated posture with the soles of the feet on the mat. So if you’re on your blanket or block you might spill off now. I can stay on my blanket here. And then nice and easy, this is the chillest yoga pose ever, I’m going to come onto my palms and I’m just going to windshield wiper the legs back and forth. Let it stay there for a couple breaths. So I’m breathing into the
front of the hip crease, I’m finding a little lift in the heart. (Inhales) A couple breaths to one side (exhales), then you get a nice little booty massage as you send the knees to the other side. And a couple breaths here (inhales) Don’t collapse, why collapse now, stay nice and lifted. And then we can just rock
a little back and forth. Cool. And we’re done. Alright great work my friends. Again if you’re new to this pose and you’re feeling a little feisty or pissed off at me, totally normal. We carry a lot in the hips and again, most of the ways that we live our lives is not in this shape anymore. Used to be. So I encourage you to
maybe stick with Malasana or Garland Pose as a practice. See what you happens if
you revisit this pose every other day or every day. You can favorite this video or put it on a playlist. You can practice this while
you’re watching Netflix, even while you’re reading a book, why not? And it’s a great pose to do with children or like I said, awesome for mothers-to-be. If you have any questions or comments you know I love hearing from you, leave them down below. Share this video or any other
yoga videos with your friends and let’s spread the love. Take good care. Namaste. (upbeat acoustic music)

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  • Nontalie Morrow says:

    Garland…just in time for the holidays…yes!

  • Matthew Robinson says:

    Three weeks ago I thought my STRONG MASCULINE HIPS just wouldn't let me crouch with my feet flat on the ground – but now I can! If only for 5 seconds. Haha. I find it very hard to "keep length" in my spine though, and often find myself arching my back to keep balanced 🙁 Foundations of Yoga is such a helpful series! Thank you for making it 🙂 

  • Heidi Kropp says:

    This is so cool! Thank you!

  • emily onestar says:

    I always have tight hips that hurt thank you so much for this!! I loved it. 🙂

  • Bonker Bonker says:


  • Cynthia Rodriguez says:

    Very helpful! I like that you say you can do it reading a book 😀 What other poses can I do while reading?

  • MJ says:

    Thank you Adriene for making these videos. They've been a great help for me. Truly grateful for what you share every week.

  • sugarnutter says:

    Adriene I really think you should bring out a t-shirt range. Awesome video btw 🙂

  • Marcia Pze says:

    It's a greaaaat pose! It's one of my favorites! I get very low but I think is because of dance classes! For a middle split is just amazing! Thank you!

  • Yoga With Adriene says:

    NEW EPISODE! GARLAND POSE! You can do this pose while you watch Christmas movies or in between sips of eggnog. 


  • Anee says:

    Adriene! Thanks for this video. Where is your tee from?!

  • TheSunshinefee says:

    Can you do a video how to train the lower trapezious muscle.

  • cowpinkgirl says:


  • SheaTheUnicorn says:

    I never used to have issues with my hips until recently, or maybe now I'm paying them more attention. This pose was difficult mainly because my feet can't touch the ground, will this pose help with releasing and lengthening those muscles? Thanks for your time!

  • guti1101 says:

    Hope ur Nose not got burned Anymore!

  • Heidi Sha says:

    I really love this pose, thank you so much, your really good at breaking things down, love your videos. keep up the good work 🙂

  • Swathi Balakrishnan says:

    Thanks for this Adriene!! Lots of love xo

  • kerpal321 says:

    you have really nice feet 🙂

  • AllisonRebekeh says:

    Adriene so i am looking for just a really nice yoga practice that will just make me sweat and just feel really good. ideas? <3

  • Sorrell Thomas says:

    Your videos make me happy!! Thank you Adriene! Yoga <3

  • Cham Agustin says:

    Hope your videos can view offline.

  • Jada Campbell says:

    Thank u for these videos,I was never a felxible person but now I am very felxible at yoga at least thank u

    Jada Jolie

  • Lipstick Commitment says:

    Really like this pose but I was feeling a lot of tension in my upper back while doing this. Suggestions?

  • Heather Clark says:

    For some reason when I was in this pose I was inspired to do crow pose and actually managed it for the first time ever!! I could only hold a few seconds, but did it several times in a row. So exciting!!

  • LoveToday8 says:

    I love your shirt!!

  • Stephanie Kinney says:

    Thanks for the breakdown Adriene, love it!! This is one of my favorite poses and always a cool observation because my body reacts totally different to it each time I practice it!

  • Chris k says:

    Love how Adriene breaks down the pose so easily!

  • Chad Wiley says:

    Doing the 30 day Challenge for 2015, yeah!  Just checking in with this pose.  Really trying to get my heels to the ground to lesson the tension I have on my knees.  Looks like I will need a blanket or towel.  Thanks Adriene for doing this it's helping with a goals and I smoke cigarettes.   Smoked about 15 a day in mid November now down to 3 a day as of 1/5/2015.  So I think it's a huge improvement.  Just taking it slow and waiting for the time to take a leap of faith or a time to were it feels right to let them go for that day.

  • Matthew Corbett says:

    Pretty intense pose for sure, but one I'll be practicing more of. Very beneficial as I can already feel the affects.

  • Ma91Gi says:

    Trough this pose can I get to the crow pose? I think it's really useful 🙂

  • Ella Birt says:

    Just finished Day 25 of the 30 days of yoga and finished up my practice for the day with this video! What a great combo! The way you've presented everything has been just the right amount of challenge, fun and education. I'm nevah gonna stop the yoga now! 🙂

  • MrFlashjet - The Heathrow Airport Archive says:

    Cleavage – Never apologise! 

  • Amanda Lago says:

    you listen to shakey graves!!!! yesss! 

  • GEORGIAKIOUM90 says:

    Thank you for the video Adriene, a quick question.
    Do I release my weight to my feet or I should keep a resistance to upwards?
    Because I think that leaving my weight, might hurt the knees. 

  • Logan Woodyard says:


  • Trappist Ingenious says:

    Can't help but think she looks like a frog. haha

  • Alex Galimov says:

    Feeling awesome after practice – thank you, Adriene!!!

  • Caroline B. says:

    thanks a lot! It is really hard for to keep this position. I will try for a few minutes everyday 😉

  • SheaTheUnicorn says:

    This pose was so challenging for me when I first tried it around this time last year. For the first time I did not require a block to enter this pose or to stay in it. I felt a little uncomfortable towards the end but my heals were actually resting on the pillow instead of floating above it! Thanks for the constant encouragement Adriene! You really inspire me.

  • TheRasins says:

    I'm finally at the end of your foundation playlist! I really enjoyed this series and your channel! It inspired me to pick up yoga and even gave me the confidence to try open classes! Thanks to you, I'm now on my newfound yoga journey 🙂

  • Amina Koroma says:

    Really nice pose. It was my first time so my hips were a bit stiff; I had to break it down a little bit more to ease myself through. Is it bad if you thighs splay out wide rather than upwards.

    I would also like to ask how tou keep integrity from the head and the tailbone as when I try to straighten when my heels are on the floor I want to fall backwards.
    thank you so much for your help.

  • Helle Lindemann Olsen says:

    I'm getting addicted to your practice, Adriene. Thank you so much.
    Yoga for the lower abdomen and pelvic floor? Any good advice there?

  • Ana Vilela says:

    Just downloaded your app and love it.

  • Vedrana Halilovic says:

    Just a short question: is it more important that the back is straight or that the heels are low? I have to trade-off at the moment:-)

  • Raluca Bogdan says:

    Hi Adriene! I recently found your videos and started doing yoga and I absolutely love it! I do it almost every day now 🙂 I've got just a quick question about this pose. I was able to do it with my heels down right from the beginning, but the front part of my ankles starts to hurt shortly after I am in the pose. Am I doing anything wrong? Or does it take more practice from me to accommodate with it? Because right now I can't imagine being able to stay like this for a longer time because of this pain. I can still feel it minutes after I've come out of it… But anyway, I want to emphasize how grateful I am for all your videos. I think I've become addicted! You're a great teacher and a lovely human being 🙂

  • Sìne Bheag says:

    Ooh, thanks for this. I've only recently noticed the tightness in my hips. In just this few minutes of practice I noticed an improvement! I'll take your advice and come back to it soon. Thanks again ^_^

  • Despina Michailidis says:

    Just found your channel and I'm LOVING IT! Thank you for making these great videos!!

  • Andrés Fuentes says:

    thank you!

  • Klownkandi1992 says:

    do you have any yoga or tips for widening the hips? :C I'd like bigger, fuller, womanly hips, but I'm a stupid inverted triangle :C..

  • Valentina Raventos says:

    Hi Adriene….I just found your videos two days ago, and I LOVE THEM!!! You are a great teacher. Your yoga series are excellent for begginners, with a nice slow pace which allows to follow your videos with ease and without stress. Thank you so much for your work, it's much appreciated!!!

  • Nico Contreras says:

    I have heard is also great for men who have problems with premature ejaculation or erection dysfunction –I have tight hips but more than hips is tight achiles tendons.

  • Niamh Hackett says:

    HI adriene I love yoga class in dun laoghaire I love your you tubes viedo. Love niamh Hackett wb

  • jester man says:

    I'm thinking of doing yoga. I heard it helps with digestive problems and constipation. It feels nice to complete it and feel so great

  • Miss Amazon says:

    You seem like one of those really NICE people!
    God bless you!!
    I bet your best friend really likes being your friend!!
    That 4 the vid

  • Trish H says:

    Love love love your videos. Anytime I think of a pose I want to learn more about, you have a great instruction on how to learn it. Thank you Adrienne 🙏🏼

  • Lucien Grondin says:

    4:40 "drawing energy up from the Earth" I don't want to sound mean or anything, but this kind of misuse of the word "energy" is typically what draws some kind of people out of Yoga.

  • mazzy694 says:

    Thankyou for demonstrating this pose. I aim to improve it with daily practice. One of my favourites.

  • françoise delhaye says:

    thank you so much great help for my hip arthrosis…. relief already after the first experience_

  • Larry Coleman says:

    How would I modify this if my groin is super tight?

  • Phillip Espinoza says:

    Why does she keep saying "in my culture" like her audience is anything but her culture?

  • Nadine Bramlett says:

    excellent. Great explanation. I like you

  • Boulenouar Estelle says:

    Speak way too fast , stressing me out … she needs to improve her lifestyle

  • Gill Smith says:

    Swapping my HOPE days around today, time is short, busy day, this little diddy is good for my hips feet and focus. I felt I had good control and balance, I learned a lot 🧘🏼‍♀️🧘🏻‍♀️🙏💞

  • Saliha Jaleel says:

    Here for the #hope : )

  • Pretty Thoughtful says:

    I love this pose because sometimes my hips and feet are happy and sometimes they aren't and it's a good reminder to listen to the changes in my body. I don't always like what I hear but… That's life! 😂

  • amerryone says:

    I loved this. Do you think you could teach advanced Malasana garland pose? with the feet together?

  • Kelsey Williams says:

    My shins were really burning/working/shaking by the end of the video in Garland Pose. Is that typical when in this posture for a while and a muscle that will develop more with practice of this? Or is that an indicator that I should to try to activate other muscles so that my shins aren’t doing so much of the work? Thanks for all of your amazing guidance! Love you!

  • Antonio Cervantes says:

    Day 11 of December Hope! This pose had became easier over the year, thanks to you Adriene! Have a great day and always thank you! ♥️

  • Daphne Troost says:

    Felt a little frustrated, but stuck with it. Thanks for this! Namasté <3

  • Emelie Andreason says:

    Hello Adriene! I've never thought of this pose as a "pose" but today when we digged deeper into the posture, I felt super grounded and good. And I know for sure that I want to practice it often. Thank you and thank you for your loving channel. I always find something good! 💗💗❤️

  • Jennifer Hare says:

    Aha! My hips have been niggling me on and off for a while now. Often there's relief after doing my yoga practice (traveling through 'Hope' at present). So, today's Garland pose has really given me 'Hope'!! Thank you Adrienne – I shall revisit this one often.

  • Meg Mo says:

    I have an alignment question: How vertical are we aiming for our spine to be in Garland pose? I'd love to see it down from the side. When I catch a glimpse of myself in the reflection of my window at home, I seem to be leaning forward at about a 45 degree angle or so. I can have my feet flat on the mat with my toes just over the edges of the mat and I can press my knees against my elbows, but when I try to tuck my pelvis and lift up through the front body I am definitely not close to head over heart, heart over pelvis.

  • Valerie Martillini says:

    Thank you again. Really enjoying the Hope calendar!

  • Emma Fish says:

    Day 11 of Hope. I felt this in my abs.

  • Debora Bertazzolo says:

    This is probably the most difficult yoga posture for me, my feet feel really too stressed, almost painful. I need more and more practice.

  • Naseefa AlAmeri says:

    Done ✅

  • Lavonia Duda says:

    Thanks lots. 😀

  • Vahid Djalily says:

    ..I do spend a Lot of time on the toilet 🤷🏼‍♂️
    What goes in, huh!?

  • Fabio Rossi says:

    y love desde Argentina

  • Conscious Human says:

    It's not a garland pose. It's a shit pose. Mala means in Sanskrit is shit not garland.

  • Kristina Washington says:

    Wonderful vid! Thank you. ☺️

  • Lilian Flynn says:

    Working on my SQUAT you make it look so easy

  • Ilina Gjorgjievska says:

    Thanks 🥰

  • Casey Rowe says:

    Thanks lots for the video. 🙂

  • Joachim Roomaney says:

    This position heals my body especially my back.

  • Woke up feelin real dangerous says:

    Thought you were Jessica Alba at first!

  • SH J says:

    I have knee injury can I do this pose?

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