...Malasana/Garland Pose...

This pose is good to do any time of the day for me...any time i feel i need a stretch i just squat a pose and it totally relieves a lot of muscle stress...it helps with my inner thighs and just makes my whole body feel awesome...with your hands in prayer position stand with your feet pointed slightly out so your toes are pointed diagonally to the left and to the right, feet are a little wider than hip width...slowly lower to a squat, placing your elbows on the inside of your knees to support and even use as leverage for balance and to give yourself an extra stretch...also use your hands and wrists to push against each other, this helps...your back is as straight as can be, shoulders down, head forward...your feet are flat on the ground...if you cannot keep your balance you can practice this pose in front of a wall or chair using one of your hands to gently hold you erect...this pose also works your pelvis floor and feet...stretches your knees and lengthens all three curves of your spine...the bracing of the elbows against the knees allows for strong lengthening of the thoracic spine and lifting of the base of the rib cage diaphragm...it is an excellent pose for pregnant woman...this pose also stretches your ankles and tones your belly, and relieves lower back strain...here i am!!!...hope you feel good from trying this out...remember to breath deeply and even close your eyes to meditate if you like...enjoy...