Garland Pose

A deep bodyweight squat held with the heels down and the elbows pressing the knees open, used to open the hips, ankles and lower back.

How to do it

1. Stand with the feet a little wider than the hips and the toes turned slightly out.
2. Squat down as low as the ankles allow, keeping the heels on the floor.
3. Bring the palms together at the chest and press the elbows against the inner knees.
4. Hold the position for the prescribed time with the chest lifted and the spine long.
5. Press through the feet to stand back up.

Tips

• Roll a towel under the heels if they lift; forcing them down rounds the lower back instead.
• Widen the stance to make room for the pelvis rather than squeezing into a narrow squat.
• Press the knees and elbows against each other lightly to keep the chest from collapsing.

Muscles

Primary: Adductors, Glutes (max)

Secondary: Quadriceps, Calves (soleus)