Garland Pose Malasana

: 1 min

: 32 points

: 3 kcal

Seated Poses

Static

Benefits

Gently stretches the back muscles
Relaxes the lower back muscles
Improves hip joint mobility
Improves ankle stability
Improves mobility of the leg joints

Contraindications

Pregnancy

Knee injuries

Ankle injuries

Technique

Stand with your feet slightly apart, heels near each other and toes turned out. Lower into a squat as far as comfortable, bringing your hips toward your heels. Stretch your arms forward and reach your fingertips toward the floor. Keep your feet grounded and your knees pointing with your toes. Take 5–7 even breaths. Straighten your legs, bring your feet together and return to Mountain Pose.

If It’s Difficult

Put stable blocks under your heels if they lift off the floor. Take your feet wider if that makes the squat more comfortable.

Where It Appears

Yoga

Challenges

Garland Pose appears 137 time in yoga classes

Topic	Title	Time
Immunity	Immune Support 45 min	45 min
Immunity	Immune Support 60 min	60 min
Immunity	Immune Support 90 min	90 min
Eyes	Better Vision 45 min	45 min
Eyes	Better Vision 60 min	60 min
Eyes	Better Vision 90 min	90 min
Glutes	Firm Glutes 90 min	90 min
Pregnancy	Preparing for Pregnancy 60 min	60 min
Pregnancy	Preparing for Pregnancy 90 min	90 min
Cystitis	Yoga for Cystitis 90 min	90 min
Menstruation	During Your Period 10 min	10 min
Menstruation	During Your Period 15 min	15 min
Menstruation	During Your Period 20 min	20 min
Menstruation	During Your Period 25 min	25 min
Menstruation	During Your Period 30 min	30 min
Menstruation	During Your Period 45 min	45 min
Menstruation	During Your Period 60 min	60 min
Menstruation	During Your Period 90 min	90 min
Relaxation	Stress Relief 20 min	20 min
Relaxation	Stress Relief 25 min	25 min
Relaxation	Stress Relief 30 min	30 min
Relaxation	Stress Relief 45 min	45 min
Relaxation	Stress Relief 60 min	60 min
Relaxation	Stress Relief 90 min	90 min
Energy	Active Morning 60 min	60 min
Energy	Active Morning 90 min	90 min
Energy	Energizing Morning 45 min	45 min
Energy	Energizing Morning 60 min	60 min
Energy	Energizing Morning 90 min	90 min
Energy	Lift Your Spirits 60 min	60 min
Energy	Lift Your Spirits 90 min	90 min
Depression	Overcoming Depression 45 min	45 min
Depression	Overcoming Depression 60 min	60 min
Depression	Overcoming Depression 90 min	90 min
Energy	Restore Your Energy 90 min	90 min
Energy	Dynamic Routine 90 min	90 min
Running	Before Your Run 45 min	45 min
Running	Before Your Run 60 min	60 min
Running	Before Your Run 90 min	90 min
Sexual health	Women's Strength 45 min	45 min
Sexual health	Women's Strength 60 min	60 min
Sexual health	Women's Strength 90 min	90 min
Digestion	Yoga for the Liver 45 min	45 min
Digestion	Yoga for the Liver 60 min	60 min
Digestion	Yoga for the Liver 90 min	90 min
Back	Healthy Neck 90 min	90 min
Kidneys	Yoga for the Kidneys 25 min	25 min
Kidneys	Yoga for the Kidneys 30 min	30 min
Kidneys	Yoga for the Kidneys 45 min	45 min
Kidneys	Yoga for the Kidneys 60 min	60 min
Kidneys	Yoga for the Kidneys 90 min	90 min
Back	Yoga for the Back 15 min	15 min
Back	Yoga for the Back 20 min	20 min
Back	Yoga for the Back 25 min	25 min
Back	Yoga for the Back 30 min	30 min
Back	Yoga for the Back 45 min	45 min
Back	Yoga for the Back 60 min	60 min
Back	Yoga for the Back 90 min	90 min
Sports	Yoga for Snowboarders 10 min	10 min
Sports	Yoga for Snowboarders 15 min	15 min
Sports	Yoga for Snowboarders 20 min	20 min
Sports	Yoga for Snowboarders 25 min	25 min
Sports	Yoga for Snowboarders 30 min	30 min
Sports	Yoga for Snowboarders 45 min	45 min
Sports	Yoga for Snowboarders 60 min	60 min
Sports	Yoga for Snowboarders 90 min	90 min
Sports	Yoga for Skiers 90 min	90 min
Weight loss	Cardio Yoga 25 min	25 min
Weight loss	Cardio Yoga 30 min	30 min
Weight loss	Cardio Yoga 45 min	45 min
Weight loss	Cardio Yoga 60 min	60 min
Weight loss	Cardio Yoga 90 min	90 min
Chest	Yoga for the Chest and Posture 30 min	30 min
Chest	Yoga for the Chest and Posture 45 min	45 min
Chest	Yoga for the Chest and Posture 60 min	60 min
Chest	Yoga for the Chest and Posture 90 min	90 min
Core	Toned Abs 90 min	90 min
Lungs	Yoga for Lung Health 45 min	45 min
Lungs	Yoga for Lung Health 60 min	60 min
Lungs	Yoga for Lung Health 90 min	90 min
Sexual health	Men's Strength 10 min	10 min
Sexual health	Men's Strength 15 min	15 min
Sexual health	Men's Strength 20 min	20 min
Sexual health	Men's Strength 25 min	25 min
Sexual health	Men's Strength 30 min	30 min
Sexual health	Men's Strength 45 min	45 min
Sexual health	Men's Strength 60 min	60 min
Sexual health	Men's Strength 90 min	90 min
Headache	Headache relief 25 min	25 min
Headache	Headache relief 30 min	30 min
Headache	Headache relief 45 min	45 min
Headache	Headache relief 60 min	60 min
Headache	Headache relief 90 min	90 min
Blood pressure	Yoga for High Blood Pressure 45 min	45 min
Blood pressure	Yoga for High Blood Pressure 60 min	60 min
Blood pressure	Yoga for High Blood Pressure 90 min	90 min
Weight loss	Yoga for Weight Loss 90 min	90 min
Back	Good Posture 45 min	45 min
Back	Good Posture 60 min	60 min
Back	Good Posture 90 min	90 min
Relaxation	Relaxation 25 min	25 min
Relaxation	Relaxation 30 min	30 min
Relaxation	Relaxation 45 min	45 min
Relaxation	Relaxation 60 min	60 min
Relaxation	Relaxation 90 min	90 min
Energy	Awaken Your Strength 90 min	90 min
Travel	After Your Flight 90 min	90 min
Lungs	I Can Go Without Cigarettes 60 min	60 min
Lungs	I Can Go Without Cigarettes 90 min	90 min
Energy	Static Routine 90 min	90 min
Flexibility	Swelling Relief 30 min	30 min
Back	Yoga for Scoliosis 60 min	60 min
Back	Yoga for Scoliosis 90 min	90 min
Energy	Longer-Lasting Pleasure 60 min	60 min
Flexibility	Hip Joints 90 min	90 min
Flexibility	Advanced Yoga 90 min	90 min
Energy	Muscle Tension Relief 90 min	90 min
Weight loss	Slim Body 90 min	90 min
Balance	Better Balance 25 min	25 min
Balance	Better Balance 30 min	30 min
Balance	Better Balance 45 min	45 min
Balance	Better Balance 60 min	60 min
Balance	Better Balance 90 min	90 min
Legs	Healthy Knees 25 min	25 min
Legs	Healthy Knees 30 min	30 min
Legs	Healthy Knees 45 min	45 min
Legs	Feet and Ankles 45 min	45 min
Legs	Feet and Ankles 90 min	90 min
Cardio	Yoga for Heart Health 45 min	45 min
Cardio	Yoga for Heart Health 60 min	60 min
Cardio	Yoga for Heart Health 90 min	90 min
Hips	Pelvic Floor Strength 25 min	25 min
Hips	Pelvic Floor Strength 30 min	30 min
Hips	Pelvic Floor Strength 45 min	45 min
Hips	Pelvic Floor Strength 60 min	60 min
Hips	Pelvic Floor Strength 90 min	90 min
Stress relief	Yoga for ADHD 90 min	90 min

Garland Pose appears 141 time in challenges

Topic	Title	Duration	Day
Whole body	Flexible Body 4 wk Day: 17, 21, 23, 26, 27, 28	4 wk	17, 21, 23, 26, 27, 28
Weight loss	Weight Loss 4 wk Day: 14, 16, 27	4 wk	14, 16, 27
Back	Healthy Back 4 wk Day: 10, 11, 14, 15, 16, 17, 21, 22, 23, 25	4 wk	10, 11, 14, 15, 16, 17, 21, 22, 23, 25
Stress relief	Stress Relief 4 wk Day: 13, 16, 17, 22, 25, 27	4 wk	13, 16, 17, 22, 25, 27
Whole body	Front Splits 5 wk Day: 4, 10, 11, 17, 21, 22, 23, 27, 29, 33, 34, 35	5 wk	4, 10, 11, 17, 21, 22, 23, 27, 29, 33, 34, 35
Stress relief	Overcoming Depression 4 wk Day: 4, 5, 13, 28	4 wk	4, 5, 13, 28
Whole body	Healthy Joints 4 wk Day: 5, 8, 13, 14, 16, 26, 28	4 wk	5, 8, 13, 14, 16, 26, 28
Weight loss	Awaken Your Strength 4 wk Day: 16, 22, 23, 25, 26, 27, 28	4 wk	16, 22, 23, 25, 26, 27, 28
Beginners	Yoga for Beginners 3 wk Day: 6, 7, 21	3 wk	6, 7, 21
Sleep	Healthy Sleep 4 wk Day: 11	4 wk	11
Whole body	Build Your Balance 4 wk Day: 3, 4, 5, 9, 11, 12, 18, 24, 25, 26, 27, 28	4 wk	3, 4, 5, 9, 11, 12, 18, 24, 25, 26, 27, 28
Weight loss	Toned Abs 4 wk Day: 5, 11	4 wk	5, 11
Whole body	Touch the Floor 4 wk Day: 7, 10, 15, 23, 26, 28	4 wk	7, 10, 15, 23, 26, 28
Weight loss	Weight Loss 2 wk Day: 14	2 wk	14
Weight loss	Weight Loss 1 wk Day: 3, 6	1 wk	3, 6
Weight loss	Weight Loss 3 wk Day: 8, 13, 15	3 wk	8, 13, 15
Confidence	Boost Your Self-Esteem 4 wk Day: 15, 16, 17, 26, 27, 28	4 wk	15, 16, 17, 26, 27, 28
Weight loss	Slim Waist 4 wk Day: 3	4 wk	3
Whole body	Strong Arms 4 wk Day: 13, 23	4 wk	13, 23
Weight loss	Lean Legs 4 wk Day: 15, 23, 25	4 wk	15, 23, 25
Whole body	Firm Glutes 4 wk Day: 7, 15, 22, 23, 26	4 wk	7, 15, 22, 23, 26
Back	Relief from Lower Back Pain 4 wk Day: 3, 4, 5, 10, 11, 14, 15, 16, 27	4 wk	3, 4, 5, 10, 11, 14, 15, 16, 27
Stress relief	Relaxation 4 wk Day: 2, 5, 9, 11, 13, 17, 22, 26, 28	4 wk	2, 5, 9, 11, 13, 17, 22, 26, 28
Beginners	First Steps in Meditation 1 wk Day: 2	1 wk	2
Whole body	Strong Arms 2 wk Day: 8, 9, 10, 11, 12, 14	2 wk	8, 9, 10, 11, 12, 14
Stress relief	Overcoming Depression 2 wk Day: 9, 14	2 wk	9, 14
Sleep	Healthy Sleep 2 wk Day: 6, 13	2 wk	6, 13
Stress relief	Stress Relief 2 wk Day: 5, 7, 9, 10, 11, 14	2 wk	5, 7, 9, 10, 11, 14
Weight loss	Slim Waist 2 wk Day: 10	2 wk	10
Back	Relief from Lower Back Pain 2 wk Day: 1, 2, 5, 6, 8, 9, 11, 14	2 wk	1, 2, 5, 6, 8, 9, 11, 14
Energy	Energizing Morning 2 wk Day: 1, 5	2 wk	1, 5
Whole body	Front Splits 2 wk Day: 6	2 wk	6
Back	Regal Posture 2 wk Day: 6, 9, 13, 14	2 wk	6, 9, 13, 14
Back	Healthy Back 2 wk Day: 6, 8, 9, 11	2 wk	6, 8, 9, 11
Whole body	Healthy Joints 2 wk Day: 3, 9, 10, 14	2 wk	3, 9, 10, 14
Whole body	Flexible Body 2 wk Day: 4, 8, 13	2 wk	4, 8, 13
Stress relief	Relaxation 1 wk Day: 6	1 wk	6
Back	Relief from Lower Back Pain 1 wk Day: 6, 7	1 wk	6, 7
Whole body	Strong Arms 1 wk Day: 3, 5, 6, 7	1 wk	3, 5, 6, 7
Whole body	Middle Splits 1 wk Day: 6	1 wk	6
Confidence	Boost Your Self-Esteem 1 wk Day: 6	1 wk	6
Sleep	Healthy Sleep 1 wk Day: 5	1 wk	5
Whole body	Front Splits 1 wk Day: 5, 7	1 wk	5, 7
Energy	Energizing Morning 1 wk Day: 2	1 wk	2
Weight loss	Lean Legs 1 wk Day: 4	1 wk	4
Whole body	Firm Glutes 1 wk Day: 6	1 wk	6
Weight loss	Slim Waist 1 wk Day: 4	1 wk	4
Whole body	Touch the Floor 1 wk Day: 2, 6, 7	1 wk	2, 6, 7
Back	Regal Posture 1 wk Day: 5, 7	1 wk	5, 7
Whole body	Build Your Balance 1 wk Day: 5, 6	1 wk	5, 6
Weight loss	Awaken Your Strength 1 wk Day: 4	1 wk	4
Stress relief	Overcoming Depression 1 wk Day: 6	1 wk	6
Whole body	Healthy Joints 1 wk Day: 2, 3, 4	1 wk	2, 3, 4
Stress relief	Stress Relief 1 wk Day: 3, 6, 7	1 wk	3, 6, 7
Whole body	Flexible Body 1 wk Day: 7	1 wk	7
Health	Strengthen Your Immunity 1 wk Day: 2, 4	1 wk	2, 4
Weight loss	Awaken Your Strength 2 wk Day: 1, 4, 6, 8, 13	2 wk	1, 4, 6, 8, 13
Whole body	Firm Glutes 2 wk Day: 1, 2, 3, 8	2 wk	1, 2, 3, 8
Whole body	Build Your Balance 2 wk Day: 6, 8, 9, 10, 11	2 wk	6, 8, 9, 10, 11
Whole body	Touch the Floor 2 wk Day: 3, 4, 6, 9, 10, 11	2 wk	3, 4, 6, 9, 10, 11
Weight loss	Lean Legs 2 wk Day: 2, 7, 9, 13	2 wk	2, 7, 9, 13
Confidence	Boost Your Self-Esteem 2 wk Day: 10, 12	2 wk	10, 12
Stress relief	Relaxation 2 wk Day: 6, 11	2 wk	6, 11
Health	Strengthen Your Immunity 2 wk Day: 1, 4, 6, 8, 9, 11, 13, 14	2 wk	1, 4, 6, 8, 9, 11, 13, 14
Health	Strengthen Your Immunity 3 wk Day: 2, 4, 8, 11, 13, 15, 16, 18, 20, 21	3 wk	2, 4, 8, 11, 13, 15, 16, 18, 20, 21
Whole body	Flexible Body 3 wk Day: 7, 11, 15, 20	3 wk	7, 11, 15, 20
Stress relief	Stress Relief 3 wk Day: 3, 6, 7, 12, 14, 16, 17, 18, 21	3 wk	3, 6, 7, 12, 14, 16, 17, 18, 21
Whole body	Front Splits 3 wk Day: 5, 7, 13	3 wk	5, 7, 13
Stress relief	Overcoming Depression 3 wk Day: 6, 16, 21	3 wk	6, 16, 21
Whole body	Healthy Joints 3 wk Day: 2, 3, 4, 10, 16, 17, 21	3 wk	2, 3, 4, 10, 16, 17, 21
Weight loss	Awaken Your Strength 3 wk Day: 4, 8, 11, 13, 15, 20	3 wk	4, 8, 11, 13, 15, 20
Sleep	Healthy Sleep 3 wk Day: 5, 13, 20	3 wk	5, 13, 20
Whole body	Build Your Balance 3 wk Day: 5, 6, 13, 15, 16, 17, 18	3 wk	5, 6, 13, 15, 16, 17, 18
Back	Regal Posture 3 wk Day: 5, 7, 13, 16, 20, 21	3 wk	5, 7, 13, 16, 20, 21
Whole body	Touch the Floor 3 wk Day: 2, 6, 7, 10, 11, 13, 16, 17, 18, 19	3 wk	2, 6, 7, 10, 11, 13, 16, 17, 18, 19
Energy	Energizing Morning 3 wk Day: 2, 8, 12	3 wk	2, 8, 12
Beginners	First Steps in Meditation 3 wk Day: 2	3 wk	2
Weight loss	Slim Waist 3 wk Day: 4, 17	3 wk	4, 17
Whole body	Firm Glutes 3 wk Day: 6, 8, 9, 10, 15	3 wk	6, 8, 9, 10, 15
Weight loss	Lean Legs 3 wk Day: 4, 9, 14, 16, 20	3 wk	4, 9, 14, 16, 20
Confidence	Boost Your Self-Esteem 3 wk Day: 6, 17, 19	3 wk	6, 17, 19
Whole body	Strong Arms 3 wk Day: 3, 5, 6, 7, 15, 16, 17, 18, 19, 21	3 wk	3, 5, 6, 7, 15, 16, 17, 18, 19, 21
Back	Relief from Lower Back Pain 3 wk Day: 6, 7, 8, 9, 12, 13, 15, 16, 18, 21	3 wk	6, 7, 8, 9, 12, 13, 15, 16, 18, 21
Stress relief	Relaxation 3 wk Day: 6, 13, 18	3 wk	6, 13, 18
Whole body	Middle Splits 3 wk Day: 6	3 wk	6
Back	Healthy Back 3 wk Day: 13, 14, 16, 18	3 wk	13, 14, 16, 18
Health	Quit Smoking 2 wk Day: 9, 11	2 wk	9, 11
Health	Quit Smoking 3 wk Day: 1, 10, 13, 15	3 wk	1, 10, 13, 15
Health	Quit Smoking 4 wk Day: 1	4 wk	1
Health	Quit Drinking 1 wk Day: 1	1 wk	1
Health	Quit Drinking 4 wk Day: 16	4 wk	16
Whole body	Static Practice 1 wk Day: 5	1 wk	5
Whole body	Static Practice 3 wk Day: 4, 7, 10, 12, 19	3 wk	4, 7, 10, 12, 19
Whole body	Static Practice 4 wk Day: 6, 10, 17	4 wk	6, 10, 17
Stress relief	Relief from Anxiety 1 wk Day: 6	1 wk	6
Stress relief	Relief from Anxiety 2 wk Day: 2	2 wk	2
Stress relief	Relief from Anxiety 3 wk Day: 16, 20	3 wk	16, 20
Stress relief	Relief from Anxiety 4 wk Day: 6, 18	4 wk	6, 18
Back	Yoga for Scoliosis 2 wk Day: 6	2 wk	6
Back	Yoga for Scoliosis 3 wk Day: 6	3 wk	6
Back	Yoga for Scoliosis 4 wk Day: 7, 11, 17	4 wk	7, 11, 17
Men's health	Prolong Sexual Pleasure 12 wk Day: 3, 9, 17, 18, 33, 45, 59, 65, 76, 81, 82	12 wk	3, 9, 17, 18, 33, 45, 59, 65, 76, 81, 82
Whole body	Front Splits 4 wk Day: 4, 10, 25	4 wk	4, 10, 25
Whole body	Middle Splits 4 wk Day: 1, 12, 16, 20	4 wk	1, 12, 16, 20
Whole body	Middle Splits 5 wk Day: 3, 9, 24, 33	5 wk	3, 9, 24, 33
Health	Reduce Puffiness 1 wk Day: 4	1 wk	4
Health	Reduce Puffiness 2 wk Day: 1, 3	2 wk	1, 3
Health	Reduce Puffiness 3 wk Day: 12, 16	3 wk	12, 16
Health	Reduce Puffiness 4 wk Day: 4, 6, 17, 19, 25	4 wk	4, 6, 17, 19, 25
Whole body	Open Your Hips 1 wk Day: 2	1 wk	2
Whole body	Open Your Hips 2 wk Day: 3, 5, 10	2 wk	3, 5, 10
Whole body	Open Your Hips 3 wk Day: 3, 11, 20	3 wk	3, 11, 20
Whole body	Open Your Hips 4 wk Day: 6, 10, 17, 20, 23, 26	4 wk	6, 10, 17, 20, 23, 26
Stress relief	Inner Harmony 3 wk Day: 3, 12	3 wk	3, 12
Stress relief	Inner Harmony 4 wk Day: 9	4 wk	9
Whole body	Advanced Yoga 4 wk Day: 3, 25	4 wk	3, 25
Whole body	Beautiful Bust 4 wk Day: 17	4 wk	17
Health	Healthy Digestion 1 wk Day: 6	1 wk	6
Health	Healthy Digestion 3 wk Day: 1, 6	3 wk	1, 6
Health	Healthy Digestion 4 wk Day: 2, 11, 16, 22, 27	4 wk	2, 11, 16, 22, 27
Men's health	Prolong Sexual Pleasure 3 wk Day: 19	3 wk	19
Stress relief	Yoga in the Big City 1 wk Day: 5	1 wk	5
Stress relief	Yoga in the Big City 2 wk Day: 3, 10, 12, 13	2 wk	3, 10, 12, 13
Stress relief	Yoga in the Big City 3 wk Day: 5, 10, 12, 13	3 wk	5, 10, 12, 13
Stress relief	Yoga in the Big City 4 wk Day: 5, 10, 12, 13	4 wk	5, 10, 12, 13
Back	Atlas Stands Tall 1 wk Day: 6	1 wk	6
Back	Atlas Stands Tall 2 wk Day: 6, 9	2 wk	6, 9
Back	Atlas Stands Tall 3 wk Day: 6, 9	3 wk	6, 9
Back	Atlas Stands Tall 4 wk Day: 6, 9	4 wk	6, 9
Stress relief	The Calm Formula 1 wk Day: 3	1 wk	3
Stress relief	The Calm Formula 2 wk Day: 3, 9, 13	2 wk	3, 9, 13
Stress relief	The Calm Formula 3 wk Day: 3, 9, 13	3 wk	3, 9, 13
Stress relief	The Calm Formula 4 wk Day: 3, 9, 13, 22, 28	4 wk	3, 9, 13, 22, 28
Whole body	Flexibility Whisperer 1 wk Day: 2, 3	1 wk	2, 3
Whole body	Flexibility Whisperer 2 wk Day: 2, 3, 8, 11	2 wk	2, 3, 8, 11
Whole body	Flexibility Whisperer 3 wk Day: 2, 3, 8, 11, 17, 21	3 wk	2, 3, 8, 11, 17, 21
Whole body	Flexibility Whisperer 4 wk Day: 2, 3, 8, 11, 17, 21, 25	4 wk	2, 3, 8, 11, 17, 21, 25
Weight loss	Intensive Weight Loss 1 wk Day: 3, 6	1 wk	3, 6
Weight loss	Intensive Weight Loss 2 wk Day: 3, 6, 12, 14	2 wk	3, 6, 12, 14
Weight loss	Intensive Weight Loss 3 wk Day: 3, 6, 12, 14, 21	3 wk	3, 6, 12, 14, 21
Weight loss	Intensive Weight Loss 4 wk Day: 3, 6, 12, 14, 21, 26, 28	4 wk	3, 6, 12, 14, 21, 26, 28

Exercise Details

Where It Appears

Yoga

Challenges

Garland Pose appears 137 time in yoga classes

Class	Duration
Immune Support	45 min
Immune Support	60 min
Immune Support	90 min
Better Vision	45 min
Better Vision	60 min
Better Vision	90 min
Firm Glutes	90 min
Preparing for Pregnancy	60 min
Preparing for Pregnancy	90 min
Yoga for Cystitis	90 min
During Your Period	10 min
During Your Period	15 min
During Your Period	20 min
During Your Period	25 min
During Your Period	30 min
During Your Period	45 min
During Your Period	60 min
During Your Period	90 min
Stress Relief	20 min
Stress Relief	25 min
Stress Relief	30 min
Stress Relief	45 min
Stress Relief	60 min
Stress Relief	90 min
Active Morning	60 min
Active Morning	90 min
Energizing Morning	45 min
Energizing Morning	60 min
Energizing Morning	90 min
Lift Your Spirits	60 min
Lift Your Spirits	90 min
Overcoming Depression	45 min
Overcoming Depression	60 min
Overcoming Depression	90 min
Restore Your Energy	90 min
Dynamic Routine	90 min
Before Your Run	45 min
Before Your Run	60 min
Before Your Run	90 min
Women's Strength	45 min
Women's Strength	60 min
Women's Strength	90 min
Yoga for the Liver	45 min
Yoga for the Liver	60 min
Yoga for the Liver	90 min
Healthy Neck	90 min
Yoga for the Kidneys	25 min
Yoga for the Kidneys	30 min
Yoga for the Kidneys	45 min
Yoga for the Kidneys	60 min
Yoga for the Kidneys	90 min
Yoga for the Back	15 min
Yoga for the Back	20 min
Yoga for the Back	25 min
Yoga for the Back	30 min
Yoga for the Back	45 min
Yoga for the Back	60 min
Yoga for the Back	90 min
Yoga for Snowboarders	10 min
Yoga for Snowboarders	15 min
Yoga for Snowboarders	20 min
Yoga for Snowboarders	25 min
Yoga for Snowboarders	30 min
Yoga for Snowboarders	45 min
Yoga for Snowboarders	60 min
Yoga for Snowboarders	90 min
Yoga for Skiers	90 min
Cardio Yoga	25 min
Cardio Yoga	30 min
Cardio Yoga	45 min
Cardio Yoga	60 min
Cardio Yoga	90 min
Yoga for the Chest and Posture	30 min
Yoga for the Chest and Posture	45 min
Yoga for the Chest and Posture	60 min
Yoga for the Chest and Posture	90 min
Toned Abs	90 min
Yoga for Lung Health	45 min
Yoga for Lung Health	60 min
Yoga for Lung Health	90 min
Men's Strength	10 min
Men's Strength	15 min
Men's Strength	20 min
Men's Strength	25 min
Men's Strength	30 min
Men's Strength	45 min
Men's Strength	60 min
Men's Strength	90 min
Headache relief	25 min
Headache relief	30 min
Headache relief	45 min
Headache relief	60 min
Headache relief	90 min
Yoga for High Blood Pressure	45 min
Yoga for High Blood Pressure	60 min
Yoga for High Blood Pressure	90 min
Yoga for Weight Loss	90 min
Good Posture	45 min
Good Posture	60 min
Good Posture	90 min
Relaxation	25 min
Relaxation	30 min
Relaxation	45 min
Relaxation	60 min
Relaxation	90 min
Awaken Your Strength	90 min
After Your Flight	90 min
I Can Go Without Cigarettes	60 min
I Can Go Without Cigarettes	90 min
Static Routine	90 min
Swelling Relief	30 min
Yoga for Scoliosis	60 min
Yoga for Scoliosis	90 min
Longer-Lasting Pleasure	60 min
Hip Joints	90 min
Advanced Yoga	90 min
Muscle Tension Relief	90 min
Slim Body	90 min
Better Balance	25 min
Better Balance	30 min
Better Balance	45 min
Better Balance	60 min
Better Balance	90 min
Healthy Knees	25 min
Healthy Knees	30 min
Healthy Knees	45 min
Feet and Ankles	45 min
Feet and Ankles	90 min
Yoga for Heart Health	45 min
Yoga for Heart Health	60 min
Yoga for Heart Health	90 min
Pelvic Floor Strength	25 min
Pelvic Floor Strength	30 min
Pelvic Floor Strength	45 min
Pelvic Floor Strength	60 min
Pelvic Floor Strength	90 min
Yoga for ADHD	90 min

Garland Pose appears 141 time in challenges

Topic	Title	Duration	Day
Whole body	Flexible Body 4 wk Day: 17, 21, 23, 26, 27, 28	4 wk	17, 21, 23, 26, 27, 28
Weight loss	Weight Loss 4 wk Day: 14, 16, 27	4 wk	14, 16, 27
Back	Healthy Back 4 wk Day: 10, 11, 14, 15, 16, 17, 21, 22, 23, 25	4 wk	10, 11, 14, 15, 16, 17, 21, 22, 23, 25
Stress relief	Stress Relief 4 wk Day: 13, 16, 17, 22, 25, 27	4 wk	13, 16, 17, 22, 25, 27
Whole body	Front Splits 5 wk Day: 4, 10, 11, 17, 21, 22, 23, 27, 29, 33, 34, 35	5 wk	4, 10, 11, 17, 21, 22, 23, 27, 29, 33, 34, 35
Stress relief	Overcoming Depression 4 wk Day: 4, 5, 13, 28	4 wk	4, 5, 13, 28
Whole body	Healthy Joints 4 wk Day: 5, 8, 13, 14, 16, 26, 28	4 wk	5, 8, 13, 14, 16, 26, 28
Weight loss	Awaken Your Strength 4 wk Day: 16, 22, 23, 25, 26, 27, 28	4 wk	16, 22, 23, 25, 26, 27, 28
Beginners	Yoga for Beginners 3 wk Day: 6, 7, 21	3 wk	6, 7, 21
Sleep	Healthy Sleep 4 wk Day: 11	4 wk	11
Whole body	Build Your Balance 4 wk Day: 3, 4, 5, 9, 11, 12, 18, 24, 25, 26, 27, 28	4 wk	3, 4, 5, 9, 11, 12, 18, 24, 25, 26, 27, 28
Weight loss	Toned Abs 4 wk Day: 5, 11	4 wk	5, 11
Whole body	Touch the Floor 4 wk Day: 7, 10, 15, 23, 26, 28	4 wk	7, 10, 15, 23, 26, 28
Weight loss	Weight Loss 2 wk Day: 14	2 wk	14
Weight loss	Weight Loss 1 wk Day: 3, 6	1 wk	3, 6
Weight loss	Weight Loss 3 wk Day: 8, 13, 15	3 wk	8, 13, 15
Confidence	Boost Your Self-Esteem 4 wk Day: 15, 16, 17, 26, 27, 28	4 wk	15, 16, 17, 26, 27, 28
Weight loss	Slim Waist 4 wk Day: 3	4 wk	3
Whole body	Strong Arms 4 wk Day: 13, 23	4 wk	13, 23
Weight loss	Lean Legs 4 wk Day: 15, 23, 25	4 wk	15, 23, 25
Whole body	Firm Glutes 4 wk Day: 7, 15, 22, 23, 26	4 wk	7, 15, 22, 23, 26
Back	Relief from Lower Back Pain 4 wk Day: 3, 4, 5, 10, 11, 14, 15, 16, 27	4 wk	3, 4, 5, 10, 11, 14, 15, 16, 27
Stress relief	Relaxation 4 wk Day: 2, 5, 9, 11, 13, 17, 22, 26, 28	4 wk	2, 5, 9, 11, 13, 17, 22, 26, 28
Beginners	First Steps in Meditation 1 wk Day: 2	1 wk	2
Whole body	Strong Arms 2 wk Day: 8, 9, 10, 11, 12, 14	2 wk	8, 9, 10, 11, 12, 14
Stress relief	Overcoming Depression 2 wk Day: 9, 14	2 wk	9, 14
Sleep	Healthy Sleep 2 wk Day: 6, 13	2 wk	6, 13
Stress relief	Stress Relief 2 wk Day: 5, 7, 9, 10, 11, 14	2 wk	5, 7, 9, 10, 11, 14
Weight loss	Slim Waist 2 wk Day: 10	2 wk	10
Back	Relief from Lower Back Pain 2 wk Day: 1, 2, 5, 6, 8, 9, 11, 14	2 wk	1, 2, 5, 6, 8, 9, 11, 14
Energy	Energizing Morning 2 wk Day: 1, 5	2 wk	1, 5
Whole body	Front Splits 2 wk Day: 6	2 wk	6
Back	Regal Posture 2 wk Day: 6, 9, 13, 14	2 wk	6, 9, 13, 14
Back	Healthy Back 2 wk Day: 6, 8, 9, 11	2 wk	6, 8, 9, 11
Whole body	Healthy Joints 2 wk Day: 3, 9, 10, 14	2 wk	3, 9, 10, 14
Whole body	Flexible Body 2 wk Day: 4, 8, 13	2 wk	4, 8, 13
Stress relief	Relaxation 1 wk Day: 6	1 wk	6
Back	Relief from Lower Back Pain 1 wk Day: 6, 7	1 wk	6, 7
Whole body	Strong Arms 1 wk Day: 3, 5, 6, 7	1 wk	3, 5, 6, 7
Whole body	Middle Splits 1 wk Day: 6	1 wk	6
Confidence	Boost Your Self-Esteem 1 wk Day: 6	1 wk	6
Sleep	Healthy Sleep 1 wk Day: 5	1 wk	5
Whole body	Front Splits 1 wk Day: 5, 7	1 wk	5, 7
Energy	Energizing Morning 1 wk Day: 2	1 wk	2
Weight loss	Lean Legs 1 wk Day: 4	1 wk	4
Whole body	Firm Glutes 1 wk Day: 6	1 wk	6
Weight loss	Slim Waist 1 wk Day: 4	1 wk	4
Whole body	Touch the Floor 1 wk Day: 2, 6, 7	1 wk	2, 6, 7
Back	Regal Posture 1 wk Day: 5, 7	1 wk	5, 7
Whole body	Build Your Balance 1 wk Day: 5, 6	1 wk	5, 6
Weight loss	Awaken Your Strength 1 wk Day: 4	1 wk	4
Stress relief	Overcoming Depression 1 wk Day: 6	1 wk	6
Whole body	Healthy Joints 1 wk Day: 2, 3, 4	1 wk	2, 3, 4
Stress relief	Stress Relief 1 wk Day: 3, 6, 7	1 wk	3, 6, 7
Whole body	Flexible Body 1 wk Day: 7	1 wk	7
Health	Strengthen Your Immunity 1 wk Day: 2, 4	1 wk	2, 4
Weight loss	Awaken Your Strength 2 wk Day: 1, 4, 6, 8, 13	2 wk	1, 4, 6, 8, 13
Whole body	Firm Glutes 2 wk Day: 1, 2, 3, 8	2 wk	1, 2, 3, 8
Whole body	Build Your Balance 2 wk Day: 6, 8, 9, 10, 11	2 wk	6, 8, 9, 10, 11
Whole body	Touch the Floor 2 wk Day: 3, 4, 6, 9, 10, 11	2 wk	3, 4, 6, 9, 10, 11
Weight loss	Lean Legs 2 wk Day: 2, 7, 9, 13	2 wk	2, 7, 9, 13
Confidence	Boost Your Self-Esteem 2 wk Day: 10, 12	2 wk	10, 12
Stress relief	Relaxation 2 wk Day: 6, 11	2 wk	6, 11
Health	Strengthen Your Immunity 2 wk Day: 1, 4, 6, 8, 9, 11, 13, 14	2 wk	1, 4, 6, 8, 9, 11, 13, 14
Health	Strengthen Your Immunity 3 wk Day: 2, 4, 8, 11, 13, 15, 16, 18, 20, 21	3 wk	2, 4, 8, 11, 13, 15, 16, 18, 20, 21
Whole body	Flexible Body 3 wk Day: 7, 11, 15, 20	3 wk	7, 11, 15, 20
Stress relief	Stress Relief 3 wk Day: 3, 6, 7, 12, 14, 16, 17, 18, 21	3 wk	3, 6, 7, 12, 14, 16, 17, 18, 21
Whole body	Front Splits 3 wk Day: 5, 7, 13	3 wk	5, 7, 13
Stress relief	Overcoming Depression 3 wk Day: 6, 16, 21	3 wk	6, 16, 21
Whole body	Healthy Joints 3 wk Day: 2, 3, 4, 10, 16, 17, 21	3 wk	2, 3, 4, 10, 16, 17, 21
Weight loss	Awaken Your Strength 3 wk Day: 4, 8, 11, 13, 15, 20	3 wk	4, 8, 11, 13, 15, 20
Sleep	Healthy Sleep 3 wk Day: 5, 13, 20	3 wk	5, 13, 20
Whole body	Build Your Balance 3 wk Day: 5, 6, 13, 15, 16, 17, 18	3 wk	5, 6, 13, 15, 16, 17, 18
Back	Regal Posture 3 wk Day: 5, 7, 13, 16, 20, 21	3 wk	5, 7, 13, 16, 20, 21
Whole body	Touch the Floor 3 wk Day: 2, 6, 7, 10, 11, 13, 16, 17, 18, 19	3 wk	2, 6, 7, 10, 11, 13, 16, 17, 18, 19
Energy	Energizing Morning 3 wk Day: 2, 8, 12	3 wk	2, 8, 12
Beginners	First Steps in Meditation 3 wk Day: 2	3 wk	2
Weight loss	Slim Waist 3 wk Day: 4, 17	3 wk	4, 17
Whole body	Firm Glutes 3 wk Day: 6, 8, 9, 10, 15	3 wk	6, 8, 9, 10, 15
Weight loss	Lean Legs 3 wk Day: 4, 9, 14, 16, 20	3 wk	4, 9, 14, 16, 20
Confidence	Boost Your Self-Esteem 3 wk Day: 6, 17, 19	3 wk	6, 17, 19
Whole body	Strong Arms 3 wk Day: 3, 5, 6, 7, 15, 16, 17, 18, 19, 21	3 wk	3, 5, 6, 7, 15, 16, 17, 18, 19, 21
Back	Relief from Lower Back Pain 3 wk Day: 6, 7, 8, 9, 12, 13, 15, 16, 18, 21	3 wk	6, 7, 8, 9, 12, 13, 15, 16, 18, 21
Stress relief	Relaxation 3 wk Day: 6, 13, 18	3 wk	6, 13, 18
Whole body	Middle Splits 3 wk Day: 6	3 wk	6
Back	Healthy Back 3 wk Day: 13, 14, 16, 18	3 wk	13, 14, 16, 18
Health	Quit Smoking 2 wk Day: 9, 11	2 wk	9, 11
Health	Quit Smoking 3 wk Day: 1, 10, 13, 15	3 wk	1, 10, 13, 15
Health	Quit Smoking 4 wk Day: 1	4 wk	1
Health	Quit Drinking 1 wk Day: 1	1 wk	1
Health	Quit Drinking 4 wk Day: 16	4 wk	16
Whole body	Static Practice 1 wk Day: 5	1 wk	5
Whole body	Static Practice 3 wk Day: 4, 7, 10, 12, 19	3 wk	4, 7, 10, 12, 19
Whole body	Static Practice 4 wk Day: 6, 10, 17	4 wk	6, 10, 17
Stress relief	Relief from Anxiety 1 wk Day: 6	1 wk	6
Stress relief	Relief from Anxiety 2 wk Day: 2	2 wk	2
Stress relief	Relief from Anxiety 3 wk Day: 16, 20	3 wk	16, 20
Stress relief	Relief from Anxiety 4 wk Day: 6, 18	4 wk	6, 18
Back	Yoga for Scoliosis 2 wk Day: 6	2 wk	6
Back	Yoga for Scoliosis 3 wk Day: 6	3 wk	6
Back	Yoga for Scoliosis 4 wk Day: 7, 11, 17	4 wk	7, 11, 17
Men's health	Prolong Sexual Pleasure 12 wk Day: 3, 9, 17, 18, 33, 45, 59, 65, 76, 81, 82	12 wk	3, 9, 17, 18, 33, 45, 59, 65, 76, 81, 82
Whole body	Front Splits 4 wk Day: 4, 10, 25	4 wk	4, 10, 25
Whole body	Middle Splits 4 wk Day: 1, 12, 16, 20	4 wk	1, 12, 16, 20
Whole body	Middle Splits 5 wk Day: 3, 9, 24, 33	5 wk	3, 9, 24, 33
Health	Reduce Puffiness 1 wk Day: 4	1 wk	4
Health	Reduce Puffiness 2 wk Day: 1, 3	2 wk	1, 3
Health	Reduce Puffiness 3 wk Day: 12, 16	3 wk	12, 16
Health	Reduce Puffiness 4 wk Day: 4, 6, 17, 19, 25	4 wk	4, 6, 17, 19, 25
Whole body	Open Your Hips 1 wk Day: 2	1 wk	2
Whole body	Open Your Hips 2 wk Day: 3, 5, 10	2 wk	3, 5, 10
Whole body	Open Your Hips 3 wk Day: 3, 11, 20	3 wk	3, 11, 20
Whole body	Open Your Hips 4 wk Day: 6, 10, 17, 20, 23, 26	4 wk	6, 10, 17, 20, 23, 26
Stress relief	Inner Harmony 3 wk Day: 3, 12	3 wk	3, 12
Stress relief	Inner Harmony 4 wk Day: 9	4 wk	9
Whole body	Advanced Yoga 4 wk Day: 3, 25	4 wk	3, 25
Whole body	Beautiful Bust 4 wk Day: 17	4 wk	17
Health	Healthy Digestion 1 wk Day: 6	1 wk	6
Health	Healthy Digestion 3 wk Day: 1, 6	3 wk	1, 6
Health	Healthy Digestion 4 wk Day: 2, 11, 16, 22, 27	4 wk	2, 11, 16, 22, 27
Men's health	Prolong Sexual Pleasure 3 wk Day: 19	3 wk	19
Stress relief	Yoga in the Big City 1 wk Day: 5	1 wk	5
Stress relief	Yoga in the Big City 2 wk Day: 3, 10, 12, 13	2 wk	3, 10, 12, 13
Stress relief	Yoga in the Big City 3 wk Day: 5, 10, 12, 13	3 wk	5, 10, 12, 13
Stress relief	Yoga in the Big City 4 wk Day: 5, 10, 12, 13	4 wk	5, 10, 12, 13
Back	Atlas Stands Tall 1 wk Day: 6	1 wk	6
Back	Atlas Stands Tall 2 wk Day: 6, 9	2 wk	6, 9
Back	Atlas Stands Tall 3 wk Day: 6, 9	3 wk	6, 9
Back	Atlas Stands Tall 4 wk Day: 6, 9	4 wk	6, 9
Stress relief	The Calm Formula 1 wk Day: 3	1 wk	3
Stress relief	The Calm Formula 2 wk Day: 3, 9, 13	2 wk	3, 9, 13
Stress relief	The Calm Formula 3 wk Day: 3, 9, 13	3 wk	3, 9, 13
Stress relief	The Calm Formula 4 wk Day: 3, 9, 13, 22, 28	4 wk	3, 9, 13, 22, 28
Whole body	Flexibility Whisperer 1 wk Day: 2, 3	1 wk	2, 3
Whole body	Flexibility Whisperer 2 wk Day: 2, 3, 8, 11	2 wk	2, 3, 8, 11
Whole body	Flexibility Whisperer 3 wk Day: 2, 3, 8, 11, 17, 21	3 wk	2, 3, 8, 11, 17, 21
Whole body	Flexibility Whisperer 4 wk Day: 2, 3, 8, 11, 17, 21, 25	4 wk	2, 3, 8, 11, 17, 21, 25
Weight loss	Intensive Weight Loss 1 wk Day: 3, 6	1 wk	3, 6
Weight loss	Intensive Weight Loss 2 wk Day: 3, 6, 12, 14	2 wk	3, 6, 12, 14
Weight loss	Intensive Weight Loss 3 wk Day: 3, 6, 12, 14, 21	3 wk	3, 6, 12, 14, 21
Weight loss	Intensive Weight Loss 4 wk Day: 3, 6, 12, 14, 21, 26, 28	4 wk	3, 6, 12, 14, 21, 26, 28

Reward

Flexibility

Endurance

Focus

Strength

Mobility

Balance

Are you sure you want to reset your statistics?

Delete Account

We've emailed you instructions to delete your account

Garland Pose Malasana

Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

Reward

Try the YogaClub mobile app

Thank you!!

Congratulations!

My Subscription

We've emailed you instructions to delete your account

Subscriptions are available in the mobile app

We've emailed you instructions to delete your account

Garland Pose Malasana

don't give up!

Benefits

Contraindications

Technique

If It’s Difficult

Where It Appears

Exercise Details

Where It Appears

Reward

Try the YogaClub mobile app

We hope you enjoyed it!

Thank you!!

Congratulations!

Garland Pose: Video & Guide | Unagrande

Activate a Gift Certificate

Are you sure you want to delete this class?

My Subscription

Are you sure you want to reset your statistics?

Delete Account

We've emailed you instructions to delete your account

Subscriptions are available in the mobile app

Are you sure
you want to delete this class?