Flowgen

Garland Malasana

Standing Open hips symmetrical level 1 hip_opener

Tune the figure

Focus: Hips, ankles, lower back

Feet a little wider than the hips, toes out. Sink into a deep squat, heels down if they can be. Palms together at the chest; elbows press the knees out.

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Leads directly to

1 Easy Seat sit down, cross the legs
1 Standing Forward Fold lift the hips, fold
2 Crow plant the hands, knees to the upper arms, tip forward
2 Mountain press to stand
2 Seated Forward Fold sit down, extend the legs

Reached directly from

1 Crow lower the feet
1 Mountain feet wide, sink into a squat
1 Standing Forward Fold bend the knees, sink the hips
2 Goddess heel-toe the feet in, sink down

Further away

Computed from the direct links: the cheapest route to each pose, up to a total cost of 4.

2 steps

2 Bound Angle via Easy Seat
2 Chair via Standing Forward Fold
2 Downward Dog via Standing Forward Fold
2 Halfway Lift via Standing Forward Fold
2 Head-to-Knee Fold via Easy Seat
2 Low Lunge via Standing Forward Fold
2 Seated Twist via Easy Seat
2 Tabletop via Easy Seat
2 Upward Salute via Standing Forward Fold
3 Boat via Easy Seat
3 Bridge via Easy Seat
3 Fish via Seated Forward Fold
3 Happy Baby via Easy Seat
3 Pyramid via Standing Forward Fold
3 Savasana via Seated Forward Fold
3 Standing Split via Standing Forward Fold
3 Tree via Mountain
3 Wide-Angle Seated Fold via Seated Forward Fold

3 steps

3 Cat via Easy Seat → Tabletop
3 Child's Pose via Standing Forward Fold → Downward Dog
3 Cow via Easy Seat → Tabletop
3 High Lunge via Standing Forward Fold → Low Lunge
3 Eagle via Standing Forward Fold → Chair
3 Lizard via Standing Forward Fold → Low Lunge
3 Plank via Standing Forward Fold → Downward Dog
3 Puppy via Easy Seat → Tabletop
3 Revolved Chair via Standing Forward Fold → Chair
3 Thread the Needle via Easy Seat → Tabletop
3 Three-Legged Dog via Standing Forward Fold → Downward Dog
4 Camel via Easy Seat → Tabletop
4 Chaturanga via Standing Forward Fold → Halfway Lift
4 Pigeon via Standing Forward Fold → Downward Dog
4 Revolved Triangle via Standing Forward Fold → Pyramid
4 Sphinx via Easy Seat → Tabletop
4 Supine Twist via Easy Seat → Bridge
4 Twisted Lunge via Standing Forward Fold → Low Lunge
4 Warrior I via Standing Forward Fold → Downward Dog
4 Warrior II via Standing Forward Fold → Downward Dog

4 steps

4 Knees-Chest-Chin via Standing Forward Fold → Downward Dog → Plank