Garland Pose
Malasana
Garland Pose (Malasana, meaning "garland" in Sanskrit) is a deep squat that most children perform naturally and most adults have lost entirely due to years of chair sitting and reduced ankle mobility. Squatting deeply with the feet flat and the hands in prayer at the chest opens the hips, groin, and inner thighs while stretching the ankles and Achilles tendons, all areas that become restricted by habitual sitting. In many cultures around the world, the deep squat remains a common resting position throughout adulthood, and yoga practitioners often point to Malasana as a reminder of what the human body is naturally capable of. Rebuilding the ability to sit in Garland Pose regularly is associated with improved hip mobility, better digestion, and reduced lower back tension.
Benefits
- Opens the hips and groin
- Stretches the ankles and lower back
- Tones the abdominal muscles
- Improves digestion by compressing the abdomen
- Grounds and energises the body
Step-by-Step Instructions
- 1
Stand with feet slightly wider than hip-width, toes angled out.
- 2
Bend your knees deeply to lower into a squat.
- 3
Bring the palms together at the heart in prayer.
- 4
Press the elbows gently against the inner thighs to open the hips.
- 5
Keep the spine long and the chest lifted.
- 6
Hold for 5–10 breaths.
Common Mistakes to Avoid
Heels lifting off the floor: place a rolled mat or blanket under them
Rounding the spine heavily: lengthen the spine actively
Modifications & Variations
Place a block or blanket under the heels if they cannot reach the floor
Sit on a block to make the squat more accessible
Safety Notes
⚠Knee injury
⚠Lower back injury
