Side-To-Side Garland Pose

1. Starting Position:

   • Stand with your feet slightly wider than shoulder-width apart.

   • Point your toes outwards at a comfortable angle.

2. Lowering into the Pose:

   • Bend your knees and lower your hips towards the ground as if you are squatting down.

   • Keep your chest upright and engage your core muscles to maintain balance.

3. Positioning Your Arms:

   • Bring your palms together in front of your chest in a prayer position (Anjali Mudra).

   • Use your elbows to gently press against your inner thighs, helping to deepen the stretch.

4. Shifting Side to Side:

   • While keeping your hips low, shift your weight to one side, allowing that knee to go over the toes.

   • Hold this position for a few breaths, feeling the stretch in the inner thigh of the opposite leg.

5. Transitioning:

   • Gradually shift your weight to the other side, repeating the same process.

   • Alternate sides for a total of 5-10 times, breathing deeply throughout the exercise.

6. Returning to the Starting Position:

   • After completing the side-to-side movements, slowly rise back to a standing position by straightening your legs.

   • Take a moment to stand tall and reset your posture.

7. Cool Down:

   • Finish by gently swaying your hips side to side to release any tension.

Tips:

• Keep your movements slow and controlled to avoid straining.

• Focus on your breathing, inhaling deeply as you lower and exhaling as you shift.

• If you feel discomfort in your knees or back, adjust your position and ensure you are not forcing the stretch.