By:
Virginia Iversen, M.Ed
Over the
past several decades, the practice of Yoga has grown exponentially! It is now
possible to find Yoga classes in community centers, hospitals, prisons, health
clubs, universities, and even at local homeless shelters. There is a wide range
of Yoga classes offered to many different groups of students around the
country. If you find yourself teaching classes to a diverse group of students,
learning how to gently and effectively encourage your students to use props and
modify challenging poses, will allow your students to practice more advanced Yoga postures with ease and safety.
If you
are a Yoga teacher, improving student safety is most likely one of your top
priorities when you are teaching a class. This is especially true if you are a
new Yoga teacher. As you gain more experience, you'll be able to more easily
spot students who are especially prone to injury, and you'll be able to
identify students who may need special modifications and support in the
postures quickly. As your teaching skills deepen, you will become more
comfortable with the appropriate, strategic use of props and modifications,
which will help your students to practice challenging Yoga poses in a safe and
effective manner.
*
Malasana or Garland Pose
Malasana,
or Garland Pose, is a Yoga posture, which can be quite challenging for many
beginning students. Correctly practicing this Yogic squat can also be very
challenging for experienced students who have tight Achilles tendons, calves,
hamstrings, and hips. With the appropriate usage of modifications and
supportive props, many of these students will be able to safely and comfortably
benefit from the practice of Garland Pose. The benefits of Garland Pose include
elongating and stretching the Achilles tendons, upper back, hamstrings, shoulders,
and neck. This posture also helps to increase flexibility and release tension
throughout the groin muscles and hips.
Additionally,
practicing Malasana tones the abdominal muscles and helps to encourage a better
sense of balance. This Yogic squatting pose is also particularly good for
increasing the digestive fire. The digestive organs are stimulated as the
energy of apana vayu flows downward. This downward flowing of energy promotes a
feeling of being grounded and calm, as well as optimal digestive activity.
Before leading your students through the practice of Malasana, make sure that
you have enough wedges, rolled blankets or Yoga bolsters available for the
students who may need props, in order to practice this posture safely and
effectively. When you are ready to lead your students through the practice of
Garland Pose, ask them to come to Mountain Pose at the front of their Yoga
mats.
With an
exhale, instruct your students to come to a squatting position on their mats
with their feet comfortably far apart and parallel to each other. Have your
students place their hands in Prayer Position, as they gently apply pressure
against the inside of their thighs. The pressure of their upper arms against
their thighs will increase the stretch throughout their inner thighs, hips,
shoulders, and neck muscles. For those Yoga students who need to practice the
modified version of Garland Pose, have them place a rolled blanket or a foam
wedge underneath their heels, if their Achilles tendons are particularly tight today.
If some
of your students experience mild knee discomfort in this posture, have them sit
on a bolster for support, in order to relieve undue pressure on the knees. If
any of your students are recovering from a serious knee injury, it is advisable
to have them practice Happy Baby Pose, instead of Garland pose. Instruct your
students to hold Garland Pose for 30 seconds to 1 minute, and then release the
posture and move gently and mindfully into Standing Forward Fold, before coming
back to Mountain Pose at the top of their Yoga mats.
Virginia
Iversen, M.Ed, has been practicing and studying the art of Yoga for over twenty
years. She lives in Woodstock, New York, where she works as a writer and an
academic support specialist. She is currently accepting Yoga and health-related
writing orders and may be contacted at: enchantress108@gmail.com
2 comments:
Practicing Malasana tones the abdominal muscles and helps to encourage a better sense of balance. Thanks for good posting!
Garland Pose helps to increase flexibility and release tension throughout the groin muscles and hips. Thanks for this good article.
Post a Comment