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Malasana

November 28, 2014

Malasana or Garland Pose

Garland pose is essentially a squatting pose. The movements of the pose stretch the low back and the hips, knees and ankles bend deeply. In my own practice, I like this pose to release my lower back from tension and tightness especially on one side of my lumbar spine, due to scoliosis. This pose also strengthens the abdominal muscles.

One obstacle to getting into this pose is tightness in the hips. The hip joint needs to bend deeply into hip flexion and the inner thighs are stretched. While there are other aspects to address, such as the heels down, I would like to focus on a way I have found helpful for my students to get more movement in the hip joints and to release the low back.

To prepare the hips, sit down on two blocks in a squatting position. Start with the feet hip width apart. Keep the toes pointing straight ahead. First, reach the arms forward, moving the spine closer to parallel to the floor. Second, release the upper body down between the legs towards the floor.

image   image

Now, if possible, sit on just one block and repeat. To approximate more the final pose, bring the feet together and keep the inner edges of the heels together. Once the inner thighs are releasing to the side, squeeze the inner thighs into the side ribs. Draw the crown of the head towards the floor. In the final pose, take the pose without the block and with the heels down, using a blanket to support under the heels as needed.

If there is tightness in the hips or back, take the same sequence seated in a chair.

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"Jackie Kittel is an excellent teacher. She models the yoga philosophy I am drawn to on many levels. I appreciate her attention to detail for each particular situation and am benefitting both from her group classes and private instruction. I highly recommend Jackie and her yoga classes."

Alison Zecha

“I was first drawn to Jackie as a Yoga teacher because her attention to details helped me make more sense of the poses. I think it has been eight years now that I have continued as her student. She creates a quiet, contemplative, supportive atmosphere in the classroom. Her attentive eye is always on the

Mary Rupert, Yoga student

"I started taking classes from Jackie in March of 2008 and what I found in her classes has kept me practicing consistently for the last two and a half years. Jackie has a gentle spirit and serenity that transcends her classes. Her instruction is easy to follow and she gives each student individual attention with

Terry Waterson, student

"Jackie is absolutely the best yoga teacher I have ever had.  She is aware of each student's personal needs.  Jackie is extremely knowledgeable about all aspects of yoga and shares her knowledge in a warm and welcoming manner.  Her classes are very personal.  Jackie's Iyengar training is extensive and it shows in the way she

Anne Miller, Yoga student

iyengarcertified
Sunflower Yoga
Jackie Kittel OTR/L E-RYT
Iyengar Certified Yoga Instructor
6413 E. 14th Ave
Spokane Valley, WA 99212
509-535-7369
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