Garland Pose, also known as Malasana, is a deep squat that opens the hips, stretches the inner thighs, and strengthens the pelvic floor. It’s a beginner-friendly Hatha yoga posture with numerous benefits, including improving blood circulation.

How to do it:

Stand with your feet about hip-width apart.

Bend your knees and lower your hips into a squat.

Keep your heels on the floor and your back straight.

Bring your palms together in front of your chest in a prayer position.

Use your elbows to gently push your knees apart.

Hold the pose for 30 to 40 seconds while breathing deeply.

This pose improves blood circulation to the legs and strengthens the thigh muscles. It also stretches the hips and helps flatten the belly.