This month's pose + purpose is malasana, or Garland pose. While this posture may appear to be easy, it can actually be a hard one to master, especially for those with tight Achille's Tendons. This deep squat is a wonderful hip opener and for some, it maybe even a little bit of a balancing exercise. Garland pose provides a deep stretch for the calves, lower back, and groin but please avoid it if you feel any discomfort in the knees. In yoga, we only want to feel the stretch in our muscles, never our joints.

To access Garland pose, start by standing with feet as wide as your mat. Bend your knees and come into a deep squat. You might notice that your heels lift off the ground in order to achieve this, if so, roll up a towel and place under your heels for added stability. Take your arms to inside of your knees. Palms come together for prayer position, and use your elbows to gently press your thighs more open. As you do this, open your chest to create one long line of energy from the top of your head down to your tailbone. To take the pose a little deeper, press your heels down, work your feet parallel to one another, and carefully move your feet closer together. Once settled into the pose, refocus on your breathe for 30 seconds or more. When ready to leave Garland pose, slowly release your hands to the floor, gently begin to straighten your knees, and roll up to standing.

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