YanvaYoga > Yoga Poses > Half Bound Revolved Garland Pose

Half Bound Revolved Garland Pose - Ardha Baddha Parivrtta Malasana

Half Bound Revolved Garland Pose - YanvaYoga

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Half Bound Revolved Garland Pose or Ardha Baddha Parivrtta Malasana is a yoga pose that combines a twist, a forward fold, and a balance. It is translated as name of this pose comes from “ardha” meaning “half”, “baddha” meaning “bound”, “parivrtta” meaning “revolved”, “mala” meaning “garland”, and “asana” meaning “posture” or “seat”. This pose is a variation of Malasana.
Ardha Baddha Parivrtta Malasana, is a deep chest and hip opener. The tighter the bind, the more the chest is broadened and the hips are stretched.

Pose Detail

Step-by-Step Instructions

Step 1
Begin by standing straight with your feet positioned shoulder-width apart or slightly wider.
Step 2
As you exhale, squat down while keeping your feet flat on the floor.
Step 3
Place your hands on the floor and lean your torso forward.
Step 4
Now, bring your right shoulder under your right knee and wrap your elbow around your knee, creating a position where your armpit encloses your knee.
Step 5
Rest the back of your right palm on your lower back.
Step 6
Inhale deeply and raise your left arm up. Bend your elbow and bring the back of your left palm to your lower back.
Step 7
Interlace your fingers and gently pull your shoulders away from each other.
Step 8
Turn your head to look over your left shoulder.
Step 9
Maintain this pose for three complete breaths, focusing on your breath and finding stability in the position.

Benefits and Contraindications

Benefits

Stimulates the digestive system and helps relieve constipation

Relieves stress and tension in the body

Stretches the hips, groin, and hamstrings

Improves balance and coordination

Strengthens the legs and ankles

Improves concentration and focus

Contraindications

Low blood pressure or dizziness

Pregnancy or menstruating

Knee, ankle, or hip injuries

Back pain or spinal injuries

Photo poses in different angles

Modifications and Props for Beginners

  • Utilize a block or bolster beneath your sitting bones for support.
  • Roll your mat under your heels to reduce the stretch in the back of the ankles.
  • By holding a yoga strap with both hands behind your back, you can straighten your upper arm and open your chest, improving your rotation.

Useful Tips

  • Keep your gaze steady and focused on a fixed point to help with balance.
  • Engage your core muscles to help with balance and stability.
  • Move into the twist slowly and mindfully, avoiding any sudden jerky movements.
  • Remember to breathe deeply and evenly throughout the pose.

Frequently Asked Questions

How do I modify Half Bound Revolved Garland Pose if I have limited flexibility?

You can modify Ardha Baddha Parivrtta Malasana by using props such as a block or strap, starting with the standing twist without the forward fold, or using a wall or chair for support.

Can I practice Half Bound Revolved Garland Pose if I have an injury or medical condition?

As with any yoga pose, it’s important to consult with a healthcare professional before practicing Ardha Baddha Parivrtta Malasana if you have an injury or medical condition. Modify the pose as needed to make it accessible and comfortable for you.

How long should I hold Half Bound Revolved Garland Pose?

You can hold Ardha Baddha Parivrtta Malasana for several breaths or longer, depending on your comfort level and experience with the pose.

How do I deepen my practice of Half Bound Revolved Garland Pose?

You can deepen your practice of Ardha Baddha Parivrtta Malasana by focusing on your breath, engaging your core muscles, and gradually increasing the length of time you hold the pose. You can also try exploring the pose’s variations or incorporating it into a flow sequence.

Variations

  • Garland Pose
  • Half Bound Revolved Garland Pose Standing
  • Half Bound Revolved Garland Pose with Leg Extension

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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.