Level: Intermediate

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1. From Table position, tuck the toes under and walk the hands in towards the feet, keeping the knees bent and bringing the hips pressed down towards the heels in a squatting position.

2. Walk the feet a little further apart until the torso is not resting against the thighs. Keep the feet flat on the floor with the toes pointing out 45 degrees.

3. Slowly wrap the hands around your legs to hold onto the legs, hips or buttocks. Reach the hands as close together as possible, eventually to have the hands touching or holding the fingers.

4. Sink the hips down towards the floor and reach up through the crown of the head to lengthen the spine. Roll the shoulders down and back and press the chest towards the front of the room.

5. Breathe and hold for 4-8 breaths.

6. To release: A) bring the palms to the floor and straighten the legs, pressing the hips up towards the ceiling into a forward fold. B) inhale and press into the feet, slowly straightening the legs lifting up to standing. C) bring the palms to the floor and step the feet back into Table or Downward Dog.

Benefits + Contraindications

Benefits: Garland pose deeply opens the hips and shoulders, grounds the spirit.

Contraindications: Recent or chronic injury to the shoulders, knees or hips.

Modifications + Variations

Modifications: Use a yoga strap between hands to help pull them towards each other.


Use one or more of the following postures to build a sequence leading up to this pose: Table, Crab, Mountain, Goddess Squat.

Use one or more of the following postures to build a sequence ending after this pose: Forward Fold, Table, Down Dog, Crane, standing poses. [/am4show]

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