Yoga Asana of the Day: Malasana 2 (Garland pose)



Soles of the feet should preferably be on the floor, but if you can only do this on the balls and toes of your feet this is fine for practice until your ankles become more flexible. If you have bad balance, you can do this with your back/glutes against the wall: squat against a wall and shuffle into position, keep feet together (preferable) or slightly apart (modification); or you can face the back of a sturdy chair and hold onto it for support. You can have a block or rolled up towel/blanket under your heels if your ankles are stiff or weak.

Start from standing with feet together, squat down and find your balance; or start from a squat position from a previous seated position if this works better for you. Widen your knees while keeping your feet still together, exhale and lower your arms and core forward between your legs, your armpits will be in front of your knees. Place hands on the floor. Wrap your hands to hold onto the back of your ankles or heels. You can look ahead, or lower your body more to eventually reach your head to the floor.

[With increased practice you will be able to wrap your hands behind your back, clasping your fingers; this is Malasana 1.]

Another variation is to have feet wider apart (feet preferably parallel, or toes slightly turned out), place hands into prayer pose with your upper arms or elbows pressing into your inner thighs. This will give a nice stretch to the inner thighs and groin. You can sit on a block or pillow for this one, if you need the assistance.



This pose (all versions) increases circulation to the sex organs; can benefit men suffering from ED or testicular problems; can benefit women suffering from menstrual complaints; strengthens the pelvis; benefits the colon. Helps give relief to the lower back, helps tone the ankles. Gives a nice stretch to the shoulders. Helps prevent/treat constipation and urinary problems, as it regulates the correct energetic movements that contribute to proper excretion (Apan Vayu).

Yoga Asana of the day: Utkatasana (Chair pose)


Stand straight in Mountain Pose, legs and feet together. Lift arms overhead and place palms together (they can remain apart if this is more comfortable for your shoulders). Exhale and bend your knees, keeping your thighs and knees firmly together. Try to get your thighs parallel to the floor, but this will take practice. Keep your back straight and chest expanded, do not slump your upper body or arch your lower back. Keep your core engaged, do not allow the belly to sag. Feel strong in your heels.

This asana helps the knees and ankles become strong and toned, and fixes minor knee complaints. It alleviates stiffness in the shoulders and strengthens the leg muscles.

Yoga Asana of the day: Siddhasana



From a seated position, bend one leg and place the heal near your perineum (genital area). Bend the other leg placing that foot above the other, against the pubic bone. If you are less flexible, approximate the best you can. Keep your torso engaged and strong, have your back straight yet with its natural curvatures, and shoulders relaxed yet not slumped. You should feel a balance of your shoulders above your hips. Place your hands on your knees in the mudra as shown in the picture. Do not lean against a wall or anything, as this will prevent the correct balance and the mental sensation that comes with it. Do this seated on the floor, your balance will be off if you are on a bed mattress.

Holding for 3 minutes is ideal, less is fine. Holding any asana even for a few seconds will benefit you, and help to build your ability to hold for longer. Release the legs, gently move them to release any tension, then do the same pose with the leg positions reversed and hold for the same length of time.

This pose helps with all nerve defects and nervous conditions, increases focus, and brings a sensation of wellbeing. It increases health of the genital area and the lumbar region. This is a great asana to do somewhere in the middle of a long hatha practice as it will restore your vitality to continue with the rest of your practice, or you can do this separate from hatha while meditating and while doing pranayama.

This is one of the easiest, yet one of the greatest, asanas to do. Sit in this posture while contemplating the Gods.

Yoga Asana of the day: Virabhadrasana I (Warrior 1)



Increases will power and sensation of having a strong foundation. Strengthens legs, glutes, hip flexors. Very good for sciatica. Helps with deep breathing, strengthens ankles and knees.

Feel your feet pushing firmly into the ground, lifting the rest of your body upwards, feel strength through your torso and keep your core engaged (don't let your belly hang). Feel a stretch in the back leg. Hold your gaze steady, breathe long and deep if possible. Relax out of it, repeat on the opposite side.

Can put strain on the physical heart, so it is advised to avoid or modify for those with heart conditions. Modification can be done by keeping hands apart while looking straight ahead, or hands in prayer mudra in front of your chest, and hold pose for only a few seconds. Iyengar suggests people hold this post for only 20 to 30 seconds regardless as it is strenuous (if you are in the pose correctly).