Deep Forward Bends. Malasana (Garland Pose) Yoga Tutorial. Iyengar Yoga


“Hi, I’m Lin.” “And I’m Leo. Welcome back
to ‘Yoga with Lin and Leo’.” “And welcome to our Deep Forward Bend series. And today
we’re going to be practicing Malasana, Garland Pose. So Leo’s just going to explain about
the props.” “Alright, you need a blanket rolled up like this. You can use your mat rolled
up if you haven’t got a blanket but it’s quite good to have that. And I’m sitting on the
other prop, which is a yoga brick to take your head to.” “Of course, we’re giving these
props because this will give you a little bit more access but if of course, you can
take your heels down for Malasana, then you can take your heels down to the floor. But
be careful. We’ll go through some of these points today. Not to just rock back
onto the heels. So Leo’s starting from a kneeling position. This is a really nice way to go
into Malasana because you can energise the feet as roll the feet and the heels onto the
blanket. So you can see here. And rolling back here. So if you are taking your heels
down to the floor, be mindful that you’re not rolling the whole of the body back, because
in this action you need to make sure that you get this lift from the lower abdomen.This
lift from the lower abdomen, so it becomes a Garland. From the base of the abdomen to
the spine, it lengthens. And it follows all the way through. So in this action, you’re
going to take you hands to the floor, if you’re able to, and just be in this squatting position.
So the thighs are really important in this pose. You’re not to see that the thighs roll
out too wide. You can see this! So the inner thighs need to be rolling in. A little bit
wider, obviously, to take the body down a little bit further. You can see here, Leo’s
edging herself down here in this pose. Be sure that you are anchoring the tailbone very
deeply down as you are lifting through the centre of the body. Sorry about the sound
effects here! As most of you know, we’re on the hospital run here… So see that you walk
your hands forward and you ground back into your heels. And again, be very much at this
stage in the pose, and breathe. You can see with Leo’s arms and armpits, you have
to see they go down quite low. Because now what I want you to do, is see that you soften
the elbows and walk the hands back just to here. Now press those upper arms into the
shins and make a really strong action with this. Push into the shins very strongly. So
again, that encourages that strength in the abdomen. And from here, we’re going to take
the arms around and placing the hands onto the heels. And instead of just rolling and
dropping your head down because that’s where you want to go, be sure you’re making an even
balance from the sacrum to the forehead. So I’m going to give Leo this support here for
her head, it needs to be a little bit closer. And once she has been there for a few moments,
we will turn the brick again, so that actually she is coming into a deeper action. But remember
that it’s a synchronised action with the groins and with that lift through the centre of the
body. To come out of the pose, and sorry, I did say that we would move that down, but
don’t overdo by taking the head too far down. You’ve got to get the equal balance of the
tailbone grounding you, the back of the pelvis grounding you, and that lift through the centre.
So, to come out of the pose, lift the head, reach the hands forward. Okay, and now if
you can sit your buttocks back without falling off of your perch, [Laughter] if that’s possible,
yes, and extending forward. So Leo’s fallen off her perch! [Laughter] Don’t worry about
that. That’s it. And then extending the heels forward, sitting in Dandasana.” “I was rather
hoping that Lin would forget about turning the brick to the lower side [Laughter].” “Yeah.
It’s a very, very strong action. And if you’re finding, this is another thing, if you find
that it’s really difficult to launch yourself onto the support when you roll back and your feet are
still not touching, just put a little bit more support under your heels.” “Mmm – quite.”
“Okay, thank you for joining us today.” “Yes, we hope you enjoyed this Deep Forward Bend.
If you liked the video then please click on the Like button and do subscribe if you haven’t
done so already. Namaste.” “Namaste.”