Garland Pose Malasana

: 1 min

: 32 score

: 3 kcal

Seated Poses

Static

Favorable effect

Stretches the spine
Relaxes the lower back
Improves mobility of the hip joints
Strengthens the ankle joints
Improves mobility of the leg joints

Contraindications

Pregnancy

Knee injuries

Ankle injuries

Technique of execution

Spread your feet slightly apart, with your heels joined together and your toes pointing out. Squat down. Try to bring your tailbone as close to your heels as you can. Stretch your hands out in front of you, trying to reach the floor with your fingers. Breathe evenly. Keep your feet firmly pressed to the floor. Align your knees and toes. Breathe evenly. Then straighten your legs. Bring your feet together. Return to mountain pose.

What to do if it does not work out, as in the video

If you are unable to squat deeply without raising your heels, put folded blanket under your feet.

If you are unable to squat deeply, try spreading your feet a bit further apart.

Where can I meet

Lesson search

Challenges

Garland Pose occurs 137 times in ready-made lessons

Theme	Title	Time
Immunity	Immune Boost 45 min	45 min
Immunity	Immune Boost 60 min	60 min
Immunity	Immune Boost 90 min	90 min
Vision	Visual Clarity 45 min	45 min
Vision	Visual Clarity 60 min	60 min
Vision	Visual Clarity 90 min	90 min
Glutes	Tight Butt 90 min	90 min
Pregnancy	Pregnancy Prep 60 min	60 min
Pregnancy	Pregnancy Prep 90 min	90 min
Cystitis	Cystitis Prevention 90 min	90 min
Menstruation	Female Period 10 min	10 min
Menstruation	Female Period 15 min	15 min
Menstruation	Female Period 20 min	20 min
Menstruation	Female Period 25 min	25 min
Menstruation	Female Period 30 min	30 min
Menstruation	Female Period 45 min	45 min
Menstruation	Female Period 60 min	60 min
Menstruation	Female Period 90 min	90 min
Relax	Anti-Stress 20 min	20 min
Relax	Anti-Stress 25 min	25 min
Relax	Anti-Stress 30 min	30 min
Relax	Anti-Stress 45 min	45 min
Relax	Anti-Stress 60 min	60 min
Relax	Anti-Stress 90 min	90 min
Energy	Active Morning 60 min	60 min
Energy	Active Morning 90 min	90 min
Energy	Cheerful Morning 45 min	45 min
Energy	Cheerful Morning 60 min	60 min
Energy	Cheerful Morning 90 min	90 min
Energy	Cheer U Up 60 min	60 min
Energy	Cheer U Up 90 min	90 min
Depression	Depression Avoider 45 min	45 min
Depression	Depression Avoider 60 min	60 min
Depression	Depression Avoider 90 min	90 min
Energy	Energy Booster 90 min	90 min
Energy	Get Dynamic 90 min	90 min
Sports	Pre-Run 45 min	45 min
Sports	Pre-Run 60 min	60 min
Sports	Pre-Run 90 min	90 min
Sex	Feminine Power 45 min	45 min
Sex	Feminine Power 60 min	60 min
Sex	Feminine Power 90 min	90 min
Liver	Healthy Liver 45 min	45 min
Liver	Healthy Liver 60 min	60 min
Liver	Healthy Liver 90 min	90 min
Head	Healthy Neck 90 min	90 min
Kidneys	Healthy Kidneys 25 min	25 min
Kidneys	Healthy Kidneys 30 min	30 min
Kidneys	Healthy Kidneys 45 min	45 min
Kidneys	Healthy Kidneys 60 min	60 min
Kidneys	Healthy Kidneys 90 min	90 min
Back	Back Pain Relief 15 min	15 min
Back	Back Pain Relief 20 min	20 min
Back	Back Pain Relief 25 min	25 min
Back	Back Pain Relief 30 min	30 min
Back	Back Pain Relief 45 min	45 min
Back	Back Pain Relief 60 min	60 min
Back	Back Pain Relief 90 min	90 min
Sports	Snowboarding Sequence 10 min	10 min
Sports	Snowboarding Sequence 15 min	15 min
Sports	Snowboarding Sequence 20 min	20 min
Sports	Snowboarding Sequence 25 min	25 min
Sports	Snowboarding Sequence 30 min	30 min
Sports	Snowboarding Sequence 45 min	45 min
Sports	Snowboarding Sequence 60 min	60 min
Sports	Snowboarding Sequence 90 min	90 min
Sports	Skiing Sequence 90 min	90 min
Cardio	Cardio 25 min	25 min
Cardio	Cardio 30 min	30 min
Cardio	Cardio 45 min	45 min
Cardio	Cardio 60 min	60 min
Cardio	Cardio 90 min	90 min
Breasts	Firm Breasts 30 min	30 min
Breasts	Firm Breasts 45 min	45 min
Breasts	Firm Breasts 60 min	60 min
Breasts	Firm Breasts 90 min	90 min
Abs	6-Pack 90 min	90 min
Lungs	Lungs Lymphatic Drainage 45 min	45 min
Lungs	Lungs Lymphatic Drainage 60 min	60 min
Lungs	Lungs Lymphatic Drainage 90 min	90 min
Sex	Male Power 10 min	10 min
Sex	Male Power 15 min	15 min
Sex	Male Power 20 min	20 min
Sex	Male Power 25 min	25 min
Sex	Male Power 30 min	30 min
Sex	Male Power 45 min	45 min
Sex	Male Power 60 min	60 min
Sex	Male Power 90 min	90 min
Head	Headache Relief 25 min	25 min
Head	Headache Relief 30 min	30 min
Head	Headache Relief 45 min	45 min
Head	Headache Relief 60 min	60 min
Head	Headache Relief 90 min	90 min
Blood Pressure	Blood Pressure Depressor 45 min	45 min
Blood Pressure	Blood Pressure Depressor 60 min	60 min
Blood Pressure	Blood Pressure Depressor 90 min	90 min
Weight Loss	Weight Loss I 90 min	90 min
Back	Posture Correction 45 min	45 min
Back	Posture Correction 60 min	60 min
Back	Posture Correction 90 min	90 min
Relax	Relaxation 25 min	25 min
Relax	Relaxation 30 min	30 min
Relax	Relaxation 45 min	45 min
Relax	Relaxation 60 min	60 min
Relax	Relaxation 90 min	90 min
Energy	Energy Wake Up 90 min	90 min
Traveling	Postflight 90 min	90 min
Habits	Quit Smoking 60 min	60 min
Habits	Quit Smoking 90 min	90 min
Energy	Static Complex 90 min	90 min
Kidneys	Swelling removal 30 min	30 min
Back	Yoga for Scoliosis 60 min	60 min
Back	Yoga for Scoliosis 90 min	90 min
Sex	Prolongation of pleasure 60 min	60 min
Joints	Opening of the hip joints 90 min	90 min
Advanced	Yoga for Advanced 90 min	90 min
Relax	Releasing Muscle Blocks 90 min	90 min
Weight Loss	Fit Body 90 min	90 min
Balance	Balance Development 25 min	25 min
Balance	Balance Development 30 min	30 min
Balance	Balance Development 45 min	45 min
Balance	Balance Development 60 min	60 min
Balance	Balance Development 90 min	90 min
Joints	Healthy Knees 25 min	25 min
Joints	Healthy Knees 30 min	30 min
Joints	Healthy Knees 45 min	45 min
Joints	Yoga for Feet and Ankles 45 min	45 min
Joints	Yoga for Feet and Ankles 90 min	90 min
Breath	Yoga for Vegetative-vascular dystonia 45 min	45 min
Breath	Yoga for Vegetative-vascular dystonia 60 min	60 min
Breath	Yoga for Vegetative-vascular dystonia 90 min	90 min
Pelvis	Pelvic Floor Strengthening Yoga — yoga lesson 25 minutes 25 min	25 min
Pelvis	Pelvic Floor Strengthening Yoga 30 min	30 min
Pelvis	Pelvic Floor Strengthening Yoga 45 min	45 min
Pelvis	Pelvic Floor Strengthening Yoga 60 min	60 min
Pelvis	Pelvic Floor Strengthening Yoga 90 min	90 min
Focus	Yoga for ADHD 90 min	90 min

Garland Pose occurs 121 time in ready-made courses

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 17, 21, 23, 26, 27, 28	4 w.	17, 21, 23, 26, 27, 28
Weight Loss	Weight Loss in 28 Days 4 w. Day: 14, 16, 27	4 w.	14, 16, 27
Back	Healthy Spine in 28 Days 4 w. Day: 10, 11, 14, 15, 16, 17, 21, 22, 23, 25	4 w.	10, 11, 14, 15, 16, 17, 21, 22, 23, 25
Stress	Anti-Stress in 28 Days 4 w. Day: 13, 16, 17, 22, 25, 27	4 w.	13, 16, 17, 22, 25, 27
Split	Front split in 35 Days 5 w. Day: 4, 10, 11, 17, 21, 22, 23, 27, 29, 33, 34, 35	5 w.	4, 10, 11, 17, 21, 22, 23, 27, 29, 33, 34, 35
Depression	Overcoming Depression in 28 Days 4 w. Day: 4, 5, 13, 28	4 w.	4, 5, 13, 28
Joints	Healthy Joints in 28 Days 4 w. Day: 5, 8, 13, 14, 16, 26, 28	4 w.	5, 8, 13, 14, 16, 26, 28
Energy	Energy Wake Up in 28 Days 4 w. Day: 16, 22, 23, 25, 26, 27, 28	4 w.	16, 22, 23, 25, 26, 27, 28
Flexibility	Yoga Start in 21 Days 3 w. Day: 6, 7, 21	3 w.	6, 7, 21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 11	4 w.	11
Balance	Improve Your Balance in 28 Days 4 w. Day: 3, 4, 5, 9, 11, 12, 18, 24, 25, 26, 27, 28	4 w.	3, 4, 5, 9, 11, 12, 18, 24, 25, 26, 27, 28
Abs	6-Pack in 28 Days 4 w. Day: 5, 11	4 w.	5, 11
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 7, 10, 15, 23, 26, 28	4 w.	7, 10, 15, 23, 26, 28
Weight Loss	Weight Loss in 14 Days 2 w. Day: 14	2 w.	14
Weight Loss	Weight Loss in 7 Days 1 w. Day: 3, 6	1 w.	3, 6
Weight Loss	Weight Loss in 21 Days 3 w. Day: 8, 13, 15	3 w.	8, 13, 15
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 15, 16, 17, 26, 27, 28	4 w.	15, 16, 17, 26, 27, 28
Waist	Slim Waist in 28 Days 4 w. Day: 3	4 w.	3
Arms	Strong Arms in 28 Days 4 w. Day: 13, 23	4 w.	13, 23
Legs	Slender Legs in 28 Days 4 w. Day: 15, 23, 25	4 w.	15, 23, 25
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 7, 15, 22, 23, 26	4 w.	7, 15, 22, 23, 26
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 3, 4, 5, 10, 11, 14, 15, 16, 27	4 w.	3, 4, 5, 10, 11, 14, 15, 16, 27
Relax	Relaxation in 28 Days 4 w. Day: 2, 5, 9, 11, 13, 17, 22, 26, 28	4 w.	2, 5, 9, 11, 13, 17, 22, 26, 28
Meditation	Meditation for Beginners in 7 Days 1 w. Day: 2	1 w.	2
Arms	Strong Arms in 14 Days 2 w. Day: 8, 9, 10, 11, 12, 14	2 w.	8, 9, 10, 11, 12, 14
Depression	Overcoming Depression in 14 Days 2 w. Day: 9, 14	2 w.	9, 14
Sleep	Healthy Sleep in 14 Days 2 w. Day: 6, 13	2 w.	6, 13
Stress	Anti-Stress in 14 Days 2 w. Day: 5, 7, 9, 10, 11, 14	2 w.	5, 7, 9, 10, 11, 14
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 10	2 w.	10
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 1, 2, 5, 6, 8, 9, 11, 14	2 w.	1, 2, 5, 6, 8, 9, 11, 14
Energy	Cheerful Morning in 14 Days 2 w. Day: 1, 5	2 w.	1, 5
Split	Front split in 14 Days 2 w. Day: 6	2 w.	6
Back	Royal Posture in 14 Days 2 w. Day: 6, 9, 13, 14	2 w.	6, 9, 13, 14
Back	Healthy Spine in 14 Days 2 w. Day: 6, 8, 9, 11	2 w.	6, 8, 9, 11
Joints	Healthy Joints in 14 Days 2 w. Day: 3, 9, 10, 14	2 w.	3, 9, 10, 14
Flexibility	Flexible Body in 14 Days 2 w. Day: 4, 8, 13	2 w.	4, 8, 13
Relax	Relaxation in 7 Days 1 w. Day: 6	1 w.	6
Lower back	Lower Back Pain Relief Challenge in 7 days 1 w. Day: 6, 7	1 w.	6, 7
Arms	Strong Arms in 7 Days 1 w. Day: 3, 5, 6, 7	1 w.	3, 5, 6, 7
Split	Side split in 7 Days 1 w. Day: 6	1 w.	6
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 6	1 w.	6
Sleep	Healthy Sleep in 7 Days 1 w. Day: 5	1 w.	5
Split	Front split in 7 Days 1 w. Day: 5, 7	1 w.	5, 7
Energy	Cheerful Morning in 7 Days 1 w. Day: 2	1 w.	2
Legs	Slender Legs in 7 Days 1 w. Day: 4	1 w.	4
Glutes	Tight Butt in 7 Days 1 w. Day: 6	1 w.	6
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 4	1 w.	4
Flexibility	Bend Over and Reach the Floor in 7 Days 1 w. Day: 2, 6, 7	1 w.	2, 6, 7
Back	Royal Posture in 7 Days 1 w. Day: 5, 7	1 w.	5, 7
Balance	Improve Your Balance in 7 Days 1 w. Day: 5, 6	1 w.	5, 6
Energy	Energy Wake Up in 7 Days 1 w. Day: 4	1 w.	4
Depression	Overcoming Depression in 7 Days 1 w. Day: 6	1 w.	6
Joints	Healthy Joints in 7 Days 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Stress	Anti-Stress in 7 Days 1 w. Day: 3, 6, 7	1 w.	3, 6, 7
Flexibility	Flexible Body in 7 Days 1 w. Day: 7	1 w.	7
Immunity	Boost Your Immune in 7 Days 1 w. Day: 2, 4	1 w.	2, 4
Energy	Energy Wake Up in 14 Days 2 w. Day: 1, 4, 6, 8, 13	2 w.	1, 4, 6, 8, 13
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 1, 2, 3, 8	2 w.	1, 2, 3, 8
Balance	Improve Your Balance in 14 Days 2 w. Day: 6, 8, 9, 10, 11	2 w.	6, 8, 9, 10, 11
Flexibility	Bend Over and Reach the Floor in 14 Days 2 w. Day: 3, 4, 6, 9, 10, 11	2 w.	3, 4, 6, 9, 10, 11
Legs	Slender Legs in 14 Days 2 w. Day: 2, 7, 9, 13	2 w.	2, 7, 9, 13
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 10, 12	2 w.	10, 12
Relax	Relaxation in 14 Days 2 w. Day: 6, 11	2 w.	6, 11
Immunity	Boost Your Immune in 14 Days 2 w. Day: 1, 4, 6, 8, 9, 11, 13, 14	2 w.	1, 4, 6, 8, 9, 11, 13, 14
Immunity	Boost Your Immune in 21 Days 3 w. Day: 2, 4, 8, 11, 13, 15, 16, 18, 20, 21	3 w.	2, 4, 8, 11, 13, 15, 16, 18, 20, 21
Flexibility	Flexible Body in 21 Days 3 w. Day: 7, 11, 15, 20	3 w.	7, 11, 15, 20
Stress	Anti-Stress in 21 Days 3 w. Day: 3, 6, 7, 12, 14, 16, 17, 18, 21	3 w.	3, 6, 7, 12, 14, 16, 17, 18, 21
Split	Front split in 21 Days 3 w. Day: 5, 7, 13	3 w.	5, 7, 13
Depression	Overcoming Depression in 21 Days 3 w. Day: 6, 16, 21	3 w.	6, 16, 21
Joints	Healthy Joints in 21 Days 3 w. Day: 2, 3, 4, 10, 16, 17, 21	3 w.	2, 3, 4, 10, 16, 17, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 4, 8, 11, 13, 15, 20	3 w.	4, 8, 11, 13, 15, 20
Sleep	Healthy Sleep in 21 Days 3 w. Day: 5, 13, 20	3 w.	5, 13, 20
Balance	Improve Your Balance in 21 Days 3 w. Day: 5, 6, 13, 15, 16, 17, 18	3 w.	5, 6, 13, 15, 16, 17, 18
Back	Royal Posture in 21 Days 3 w. Day: 5, 7, 13, 16, 20, 21	3 w.	5, 7, 13, 16, 20, 21
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 2, 6, 7, 10, 11, 13, 16, 17, 18, 19	3 w.	2, 6, 7, 10, 11, 13, 16, 17, 18, 19
Energy	Cheerful Morning in 21 Days 3 w. Day: 2, 8, 12	3 w.	2, 8, 12
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 2	3 w.	2
Waist	Slim Waist in 21 Days 3 w. Day: 4, 17	3 w.	4, 17
Glutes	Tight Butt in 21 Days 3 w. Day: 6, 8, 9, 10, 15	3 w.	6, 8, 9, 10, 15
Legs	Slender Legs in 21 Days 3 w. Day: 4, 9, 14, 16, 20	3 w.	4, 9, 14, 16, 20
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 6, 17, 19	3 w.	6, 17, 19
Arms	Strong Arms in 21 Days 3 w. Day: 3, 5, 6, 7, 15, 16, 17, 18, 19, 21	3 w.	3, 5, 6, 7, 15, 16, 17, 18, 19, 21
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 6, 7, 8, 9, 12, 13, 15, 16, 18, 21	3 w.	6, 7, 8, 9, 12, 13, 15, 16, 18, 21
Relax	Relaxation in 21 Days 3 w. Day: 6, 13, 18	3 w.	6, 13, 18
Split	Side split in 21 Days 3 w. Day: 6	3 w.	6
Back	Healthy Spine in 21 Days 3 w. Day: 13, 14, 16, 18	3 w.	13, 14, 16, 18
Habits	Quit Smoking in 14 Days 2 w. Day: 9, 11	2 w.	9, 11
Habits	Quit Smoking in 21 Days 3 w. Day: 1, 10, 13, 15	3 w.	1, 10, 13, 15
Habits	Quit Smoking in 28 Days 4 w. Day: 1	4 w.	1
Habits	Stop Drinking in 7 Days 1 w. Day: 1	1 w.	1
Habits	Stop Drinking in 28 Days 4 w. Day: 16	4 w.	16
Energy	Static complex in 7 days 1 w. Day: 5	1 w.	5
Energy	Static complex in 21 days 3 w. Day: 4, 7, 10, 12, 19	3 w.	4, 7, 10, 12, 19
Energy	Static complex in 28 days 4 w. Day: 6, 10, 17	4 w.	6, 10, 17
Stress	Release from anxiety in 7 days 1 w. Day: 6	1 w.	6
Stress	Release from anxiety in 14 days 2 w. Day: 2	2 w.	2
Stress	Release from anxiety in 21 days 3 w. Day: 16, 20	3 w.	16, 20
Stress	Release from anxiety in 28 days 4 w. Day: 6, 18	4 w.	6, 18
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 6	2 w.	6
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 6	3 w.	6
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 7, 11, 17	4 w.	7, 11, 17
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 3, 9, 17, 18, 33, 45, 59, 65, 76, 81, 82	12 w.	3, 9, 17, 18, 33, 45, 59, 65, 76, 81, 82
Split	Front split in 28 Days 4 w. Day: 4, 10, 25	4 w.	4, 10, 25
Split	Side split in 28 days 4 w. Day: 1, 12, 16, 20	4 w.	1, 12, 16, 20
Split	Side split in 35 days 5 w. Day: 3, 9, 24, 33	5 w.	3, 9, 24, 33
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 4	1 w.	4
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 1, 3	2 w.	1, 3
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 12, 16	3 w.	12, 16
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 4, 6, 17, 19, 25	4 w.	4, 6, 17, 19, 25
Joints	Hip Opening in 7 Days 1 w. Day: 2	1 w.	2
Joints	Hip Opening in 14 Days 2 w. Day: 3, 5, 10	2 w.	3, 5, 10
Joints	Hip Opening in 21 Days 3 w. Day: 3, 11, 20	3 w.	3, 11, 20
Joints	Hip Opening in 28 Days 4 w. Day: 6, 10, 17, 20, 23, 26	4 w.	6, 10, 17, 20, 23, 26
Harmony	Inner Harmony in 21 Days 3 w. Day: 3, 12	3 w.	3, 12
Harmony	Inner Harmony in 28 Days 4 w. Day: 9	4 w.	9
Advanced	Yoga for Advanced in 28 days 4 w. Day: 3, 25	4 w.	3, 25
Breasts	Beautiful Chest in 28 Days 4 w. Day: 17	4 w.	17
Digestion	Healthy Digestion in 7 Days 1 w. Day: 6	1 w.	6
Digestion	Healthy Digestion in 21 Days 3 w. Day: 1, 6	3 w.	1, 6
Digestion	Healthy Digestion in 28 Days 4 w. Day: 2, 11, 16, 22, 27	4 w.	2, 11, 16, 22, 27
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 19	3 w.	19

Details of the exercise

Where can I meet

Lesson search

Challenges

Garland Pose occurs 137 times in ready-made lessons

Lesson	Duration
Immune Boost	45 min
Immune Boost	60 min
Immune Boost	90 min
Visual Clarity	45 min
Visual Clarity	60 min
Visual Clarity	90 min
Tight Butt	90 min
Pregnancy Prep	60 min
Pregnancy Prep	90 min
Cystitis Prevention	90 min
Female Period	10 min
Female Period	15 min
Female Period	20 min
Female Period	25 min
Female Period	30 min
Female Period	45 min
Female Period	60 min
Female Period	90 min
Anti-Stress	20 min
Anti-Stress	25 min
Anti-Stress	30 min
Anti-Stress	45 min
Anti-Stress	60 min
Anti-Stress	90 min
Active Morning	60 min
Active Morning	90 min
Cheerful Morning	45 min
Cheerful Morning	60 min
Cheerful Morning	90 min
Cheer U Up	60 min
Cheer U Up	90 min
Depression Avoider	45 min
Depression Avoider	60 min
Depression Avoider	90 min
Energy Booster	90 min
Get Dynamic	90 min
Pre-Run	45 min
Pre-Run	60 min
Pre-Run	90 min
Feminine Power	45 min
Feminine Power	60 min
Feminine Power	90 min
Healthy Liver	45 min
Healthy Liver	60 min
Healthy Liver	90 min
Healthy Neck	90 min
Healthy Kidneys	25 min
Healthy Kidneys	30 min
Healthy Kidneys	45 min
Healthy Kidneys	60 min
Healthy Kidneys	90 min
Back Pain Relief	15 min
Back Pain Relief	20 min
Back Pain Relief	25 min
Back Pain Relief	30 min
Back Pain Relief	45 min
Back Pain Relief	60 min
Back Pain Relief	90 min
Snowboarding Sequence	10 min
Snowboarding Sequence	15 min
Snowboarding Sequence	20 min
Snowboarding Sequence	25 min
Snowboarding Sequence	30 min
Snowboarding Sequence	45 min
Snowboarding Sequence	60 min
Snowboarding Sequence	90 min
Skiing Sequence	90 min
Cardio	25 min
Cardio	30 min
Cardio	45 min
Cardio	60 min
Cardio	90 min
Firm Breasts	30 min
Firm Breasts	45 min
Firm Breasts	60 min
Firm Breasts	90 min
6-Pack	90 min
Lungs Lymphatic Drainage	45 min
Lungs Lymphatic Drainage	60 min
Lungs Lymphatic Drainage	90 min
Male Power	10 min
Male Power	15 min
Male Power	20 min
Male Power	25 min
Male Power	30 min
Male Power	45 min
Male Power	60 min
Male Power	90 min
Headache Relief	25 min
Headache Relief	30 min
Headache Relief	45 min
Headache Relief	60 min
Headache Relief	90 min
Blood Pressure Depressor	45 min
Blood Pressure Depressor	60 min
Blood Pressure Depressor	90 min
Weight Loss I	90 min
Posture Correction	45 min
Posture Correction	60 min
Posture Correction	90 min
Relaxation	25 min
Relaxation	30 min
Relaxation	45 min
Relaxation	60 min
Relaxation	90 min
Energy Wake Up	90 min
Postflight	90 min
Quit Smoking	60 min
Quit Smoking	90 min
Static Complex	90 min
Swelling removal	30 min
Yoga for Scoliosis	60 min
Yoga for Scoliosis	90 min
Prolongation of pleasure	60 min
Opening of the hip joints	90 min
Yoga for Advanced	90 min
Releasing Muscle Blocks	90 min
Fit Body	90 min
Balance Development	25 min
Balance Development	30 min
Balance Development	45 min
Balance Development	60 min
Balance Development	90 min
Healthy Knees	25 min
Healthy Knees	30 min
Healthy Knees	45 min
Yoga for Feet and Ankles	45 min
Yoga for Feet and Ankles	90 min
Yoga for Vegetative-vascular dystonia	45 min
Yoga for Vegetative-vascular dystonia	60 min
Yoga for Vegetative-vascular dystonia	90 min
Pelvic Floor Strengthening Yoga — yoga lesson 25 minutes	25 min
Pelvic Floor Strengthening Yoga	30 min
Pelvic Floor Strengthening Yoga	45 min
Pelvic Floor Strengthening Yoga	60 min
Pelvic Floor Strengthening Yoga	90 min
Yoga for ADHD	90 min

Garland Pose occurs 121 time in ready-made courses

Theme	Title	Duration	Day
Flexibility	Flexible Body in 28 Days 4 w. Day: 17, 21, 23, 26, 27, 28	4 w.	17, 21, 23, 26, 27, 28
Weight Loss	Weight Loss in 28 Days 4 w. Day: 14, 16, 27	4 w.	14, 16, 27
Back	Healthy Spine in 28 Days 4 w. Day: 10, 11, 14, 15, 16, 17, 21, 22, 23, 25	4 w.	10, 11, 14, 15, 16, 17, 21, 22, 23, 25
Stress	Anti-Stress in 28 Days 4 w. Day: 13, 16, 17, 22, 25, 27	4 w.	13, 16, 17, 22, 25, 27
Split	Front split in 35 Days 5 w. Day: 4, 10, 11, 17, 21, 22, 23, 27, 29, 33, 34, 35	5 w.	4, 10, 11, 17, 21, 22, 23, 27, 29, 33, 34, 35
Depression	Overcoming Depression in 28 Days 4 w. Day: 4, 5, 13, 28	4 w.	4, 5, 13, 28
Joints	Healthy Joints in 28 Days 4 w. Day: 5, 8, 13, 14, 16, 26, 28	4 w.	5, 8, 13, 14, 16, 26, 28
Energy	Energy Wake Up in 28 Days 4 w. Day: 16, 22, 23, 25, 26, 27, 28	4 w.	16, 22, 23, 25, 26, 27, 28
Flexibility	Yoga Start in 21 Days 3 w. Day: 6, 7, 21	3 w.	6, 7, 21
Sleep	Healthy Sleep in 28 Days 4 w. Day: 11	4 w.	11
Balance	Improve Your Balance in 28 Days 4 w. Day: 3, 4, 5, 9, 11, 12, 18, 24, 25, 26, 27, 28	4 w.	3, 4, 5, 9, 11, 12, 18, 24, 25, 26, 27, 28
Abs	6-Pack in 28 Days 4 w. Day: 5, 11	4 w.	5, 11
Flexibility	Bend Over and Reach the Floor in 28 Days 4 w. Day: 7, 10, 15, 23, 26, 28	4 w.	7, 10, 15, 23, 26, 28
Weight Loss	Weight Loss in 14 Days 2 w. Day: 14	2 w.	14
Weight Loss	Weight Loss in 7 Days 1 w. Day: 3, 6	1 w.	3, 6
Weight Loss	Weight Loss in 21 Days 3 w. Day: 8, 13, 15	3 w.	8, 13, 15
Self-Esteem	Self-Esteem Boost in 28 Days 4 w. Day: 15, 16, 17, 26, 27, 28	4 w.	15, 16, 17, 26, 27, 28
Waist	Slim Waist in 28 Days 4 w. Day: 3	4 w.	3
Arms	Strong Arms in 28 Days 4 w. Day: 13, 23	4 w.	13, 23
Legs	Slender Legs in 28 Days 4 w. Day: 15, 23, 25	4 w.	15, 23, 25
Glutes	Tight Butt Challenge in 28 Days 4 w. Day: 7, 15, 22, 23, 26	4 w.	7, 15, 22, 23, 26
Lower back	Lower Back Pain Relief Challenge in 28 days 4 w. Day: 3, 4, 5, 10, 11, 14, 15, 16, 27	4 w.	3, 4, 5, 10, 11, 14, 15, 16, 27
Relax	Relaxation in 28 Days 4 w. Day: 2, 5, 9, 11, 13, 17, 22, 26, 28	4 w.	2, 5, 9, 11, 13, 17, 22, 26, 28
Meditation	Meditation for Beginners in 7 Days 1 w. Day: 2	1 w.	2
Arms	Strong Arms in 14 Days 2 w. Day: 8, 9, 10, 11, 12, 14	2 w.	8, 9, 10, 11, 12, 14
Depression	Overcoming Depression in 14 Days 2 w. Day: 9, 14	2 w.	9, 14
Sleep	Healthy Sleep in 14 Days 2 w. Day: 6, 13	2 w.	6, 13
Stress	Anti-Stress in 14 Days 2 w. Day: 5, 7, 9, 10, 11, 14	2 w.	5, 7, 9, 10, 11, 14
Waist	Slim Waist Challenge in 14 Days 2 w. Day: 10	2 w.	10
Lower back	Lower Back Pain Relief Challenge in 14 days 2 w. Day: 1, 2, 5, 6, 8, 9, 11, 14	2 w.	1, 2, 5, 6, 8, 9, 11, 14
Energy	Cheerful Morning in 14 Days 2 w. Day: 1, 5	2 w.	1, 5
Split	Front split in 14 Days 2 w. Day: 6	2 w.	6
Back	Royal Posture in 14 Days 2 w. Day: 6, 9, 13, 14	2 w.	6, 9, 13, 14
Back	Healthy Spine in 14 Days 2 w. Day: 6, 8, 9, 11	2 w.	6, 8, 9, 11
Joints	Healthy Joints in 14 Days 2 w. Day: 3, 9, 10, 14	2 w.	3, 9, 10, 14
Flexibility	Flexible Body in 14 Days 2 w. Day: 4, 8, 13	2 w.	4, 8, 13
Relax	Relaxation in 7 Days 1 w. Day: 6	1 w.	6
Lower back	Lower Back Pain Relief Challenge in 7 days 1 w. Day: 6, 7	1 w.	6, 7
Arms	Strong Arms in 7 Days 1 w. Day: 3, 5, 6, 7	1 w.	3, 5, 6, 7
Split	Side split in 7 Days 1 w. Day: 6	1 w.	6
Self-Esteem	Self-Esteem Boost in 7 Days 1 w. Day: 6	1 w.	6
Sleep	Healthy Sleep in 7 Days 1 w. Day: 5	1 w.	5
Split	Front split in 7 Days 1 w. Day: 5, 7	1 w.	5, 7
Energy	Cheerful Morning in 7 Days 1 w. Day: 2	1 w.	2
Legs	Slender Legs in 7 Days 1 w. Day: 4	1 w.	4
Glutes	Tight Butt in 7 Days 1 w. Day: 6	1 w.	6
Waist	Slim Waist Challenge in 7 Days 1 w. Day: 4	1 w.	4
Flexibility	Bend Over and Reach the Floor in 7 Days 1 w. Day: 2, 6, 7	1 w.	2, 6, 7
Back	Royal Posture in 7 Days 1 w. Day: 5, 7	1 w.	5, 7
Balance	Improve Your Balance in 7 Days 1 w. Day: 5, 6	1 w.	5, 6
Energy	Energy Wake Up in 7 Days 1 w. Day: 4	1 w.	4
Depression	Overcoming Depression in 7 Days 1 w. Day: 6	1 w.	6
Joints	Healthy Joints in 7 Days 1 w. Day: 2, 3, 4	1 w.	2, 3, 4
Stress	Anti-Stress in 7 Days 1 w. Day: 3, 6, 7	1 w.	3, 6, 7
Flexibility	Flexible Body in 7 Days 1 w. Day: 7	1 w.	7
Immunity	Boost Your Immune in 7 Days 1 w. Day: 2, 4	1 w.	2, 4
Energy	Energy Wake Up in 14 Days 2 w. Day: 1, 4, 6, 8, 13	2 w.	1, 4, 6, 8, 13
Glutes	Tight Butt Challenge in 14 days 2 w. Day: 1, 2, 3, 8	2 w.	1, 2, 3, 8
Balance	Improve Your Balance in 14 Days 2 w. Day: 6, 8, 9, 10, 11	2 w.	6, 8, 9, 10, 11
Flexibility	Bend Over and Reach the Floor in 14 Days 2 w. Day: 3, 4, 6, 9, 10, 11	2 w.	3, 4, 6, 9, 10, 11
Legs	Slender Legs in 14 Days 2 w. Day: 2, 7, 9, 13	2 w.	2, 7, 9, 13
Self-Esteem	Self-Esteem Boost in 7 Days 2 w. Day: 10, 12	2 w.	10, 12
Relax	Relaxation in 14 Days 2 w. Day: 6, 11	2 w.	6, 11
Immunity	Boost Your Immune in 14 Days 2 w. Day: 1, 4, 6, 8, 9, 11, 13, 14	2 w.	1, 4, 6, 8, 9, 11, 13, 14
Immunity	Boost Your Immune in 21 Days 3 w. Day: 2, 4, 8, 11, 13, 15, 16, 18, 20, 21	3 w.	2, 4, 8, 11, 13, 15, 16, 18, 20, 21
Flexibility	Flexible Body in 21 Days 3 w. Day: 7, 11, 15, 20	3 w.	7, 11, 15, 20
Stress	Anti-Stress in 21 Days 3 w. Day: 3, 6, 7, 12, 14, 16, 17, 18, 21	3 w.	3, 6, 7, 12, 14, 16, 17, 18, 21
Split	Front split in 21 Days 3 w. Day: 5, 7, 13	3 w.	5, 7, 13
Depression	Overcoming Depression in 21 Days 3 w. Day: 6, 16, 21	3 w.	6, 16, 21
Joints	Healthy Joints in 21 Days 3 w. Day: 2, 3, 4, 10, 16, 17, 21	3 w.	2, 3, 4, 10, 16, 17, 21
Energy	Energy Wake Up in 7 Days 3 w. Day: 4, 8, 11, 13, 15, 20	3 w.	4, 8, 11, 13, 15, 20
Sleep	Healthy Sleep in 21 Days 3 w. Day: 5, 13, 20	3 w.	5, 13, 20
Balance	Improve Your Balance in 21 Days 3 w. Day: 5, 6, 13, 15, 16, 17, 18	3 w.	5, 6, 13, 15, 16, 17, 18
Back	Royal Posture in 21 Days 3 w. Day: 5, 7, 13, 16, 20, 21	3 w.	5, 7, 13, 16, 20, 21
Flexibility	Bend Over and Reach the Floor in 21 Days 3 w. Day: 2, 6, 7, 10, 11, 13, 16, 17, 18, 19	3 w.	2, 6, 7, 10, 11, 13, 16, 17, 18, 19
Energy	Cheerful Morning in 21 Days 3 w. Day: 2, 8, 12	3 w.	2, 8, 12
Meditation	Meditation for Beginners in 21 Days 3 w. Day: 2	3 w.	2
Waist	Slim Waist in 21 Days 3 w. Day: 4, 17	3 w.	4, 17
Glutes	Tight Butt in 21 Days 3 w. Day: 6, 8, 9, 10, 15	3 w.	6, 8, 9, 10, 15
Legs	Slender Legs in 21 Days 3 w. Day: 4, 9, 14, 16, 20	3 w.	4, 9, 14, 16, 20
Self-Esteem	Self-Esteem Boost in 21 Days 3 w. Day: 6, 17, 19	3 w.	6, 17, 19
Arms	Strong Arms in 21 Days 3 w. Day: 3, 5, 6, 7, 15, 16, 17, 18, 19, 21	3 w.	3, 5, 6, 7, 15, 16, 17, 18, 19, 21
Lower back	Lower Back Pain Relief in 21 days 3 w. Day: 6, 7, 8, 9, 12, 13, 15, 16, 18, 21	3 w.	6, 7, 8, 9, 12, 13, 15, 16, 18, 21
Relax	Relaxation in 21 Days 3 w. Day: 6, 13, 18	3 w.	6, 13, 18
Split	Side split in 21 Days 3 w. Day: 6	3 w.	6
Back	Healthy Spine in 21 Days 3 w. Day: 13, 14, 16, 18	3 w.	13, 14, 16, 18
Habits	Quit Smoking in 14 Days 2 w. Day: 9, 11	2 w.	9, 11
Habits	Quit Smoking in 21 Days 3 w. Day: 1, 10, 13, 15	3 w.	1, 10, 13, 15
Habits	Quit Smoking in 28 Days 4 w. Day: 1	4 w.	1
Habits	Stop Drinking in 7 Days 1 w. Day: 1	1 w.	1
Habits	Stop Drinking in 28 Days 4 w. Day: 16	4 w.	16
Energy	Static complex in 7 days 1 w. Day: 5	1 w.	5
Energy	Static complex in 21 days 3 w. Day: 4, 7, 10, 12, 19	3 w.	4, 7, 10, 12, 19
Energy	Static complex in 28 days 4 w. Day: 6, 10, 17	4 w.	6, 10, 17
Stress	Release from anxiety in 7 days 1 w. Day: 6	1 w.	6
Stress	Release from anxiety in 14 days 2 w. Day: 2	2 w.	2
Stress	Release from anxiety in 21 days 3 w. Day: 16, 20	3 w.	16, 20
Stress	Release from anxiety in 28 days 4 w. Day: 6, 18	4 w.	6, 18
Back	Yoga for Scoliosis in 14 Days 2 w. Day: 6	2 w.	6
Back	Yoga for Scoliosis in 21 Days 3 w. Day: 6	3 w.	6
Back	Yoga for Scoliosis in 28 Days 4 w. Day: 7, 11, 17	4 w.	7, 11, 17
Sex	The prolongation of sexual pleasure for 3 months 12 w. Day: 3, 9, 17, 18, 33, 45, 59, 65, 76, 81, 82	12 w.	3, 9, 17, 18, 33, 45, 59, 65, 76, 81, 82
Split	Front split in 28 Days 4 w. Day: 4, 10, 25	4 w.	4, 10, 25
Split	Side split in 28 days 4 w. Day: 1, 12, 16, 20	4 w.	1, 12, 16, 20
Split	Side split in 35 days 5 w. Day: 3, 9, 24, 33	5 w.	3, 9, 24, 33
Weight Loss	Edema Reduction in 7 Days 1 w. Day: 4	1 w.	4
Weight Loss	Edema Reduction in 14 Days 2 w. Day: 1, 3	2 w.	1, 3
Weight Loss	Edema Reduction in 21 Days 3 w. Day: 12, 16	3 w.	12, 16
Weight Loss	Edema Reduction in 28 Days 4 w. Day: 4, 6, 17, 19, 25	4 w.	4, 6, 17, 19, 25
Joints	Hip Opening in 7 Days 1 w. Day: 2	1 w.	2
Joints	Hip Opening in 14 Days 2 w. Day: 3, 5, 10	2 w.	3, 5, 10
Joints	Hip Opening in 21 Days 3 w. Day: 3, 11, 20	3 w.	3, 11, 20
Joints	Hip Opening in 28 Days 4 w. Day: 6, 10, 17, 20, 23, 26	4 w.	6, 10, 17, 20, 23, 26
Harmony	Inner Harmony in 21 Days 3 w. Day: 3, 12	3 w.	3, 12
Harmony	Inner Harmony in 28 Days 4 w. Day: 9	4 w.	9
Advanced	Yoga for Advanced in 28 days 4 w. Day: 3, 25	4 w.	3, 25
Breasts	Beautiful Chest in 28 Days 4 w. Day: 17	4 w.	17
Digestion	Healthy Digestion in 7 Days 1 w. Day: 6	1 w.	6
Digestion	Healthy Digestion in 21 Days 3 w. Day: 1, 6	3 w.	1, 6
Digestion	Healthy Digestion in 28 Days 4 w. Day: 2, 11, 16, 22, 27	4 w.	2, 11, 16, 22, 27
Sex	The prolongation of sexual pleasure for 21 days 3 w. Day: 19	3 w.	19

Reward

Flexibility

Stamina

Focus

Strength

Mobility

Balance

Are you sure you want to reset your statistics?

Delete Account

Garland Pose Malasana

Favorable effect

Contraindications

Technique of execution

What to do if it does not work out, as in the video

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

My subscription

Thank you!

Congratulations!

Garland Pose Malasana

don't give up!

Favorable effect

Contraindications

Technique of execution

What to do if it does not work out, as in the video

Where can I meet

Details of the exercise

Where can I meet

Reward

Try the Mobile App of the Yoga Club

Все уроки в мобильном приложении

How was your practice?

Все уроки в мобильном приложении

Are you sure you want to reset your statistics?

Delete Account

My subscription

Thank you!

Congratulations!

Garland Pose : video with the correct technique of performing the asana

Activate the certificate

Все уроки
в мобильном приложении

Все уроки
в мобильном приложении