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Garland PoseIntermediateseated

With Props (1)

MA

Garland Pose

मलासन

Malasana is a deep squat that opens the hips and groin. It improves flexibility in the ankles, knees, and back, and promotes grounding and stability.

Anatomy Involved

Benefits

5

Avoid If

4
  • Knee injury
  • Hip injury
  • Low back pain
  • Ankle injury

Common Mistakes to Avoid

✕Rounding the lower back — sit on a folded blanket if needed
✕Forcing the knees down — let gravity work naturally
✕Collapsing the chest and slouching forward
✕Tensing the neck and jaw
✕Rushing into the pose without proper alignment first
✕Forcing the hips open beyond their current range
✕Looking around the room — keep the gaze fixed
✕Holding tension — allow complete release in the supported position

Teaching Cues

For yoga teachers — verbal cues to guide students

8 cues
  • 1Sit on the front edge of your sitting bones
  • 2Lengthen the spine upward on each inhalation
  • 3Keep the chest lifted and shoulders relaxed
  • 4Ground down through the sitting bones
  • 5Maintain an elongated spine — avoid rounding the back
  • 6Allow the hip joints to open gradually — never force
  • 7Fix the gaze on a steady point (drishti) for balance
  • 8Surrender the weight of the body to the props and the floor

Pose Details

Pose Type

hip openerrestorativebalance

Body Focus

hipsankleslower body

Focus Areas

flexibilitybalancebreathing

Best For

beginnersdesk workersprenatalseniorsplus size

Yoga Styles

iyengarhathayin

When to Practice

warm upcool downrestorative

Position

seated

Target Areas

AdductorsAnklesAbs

Practice Flow

Staff Pose
Staff Pose
Baddha Konasana
Baddha Konasana
Adho Mukha Virasana (Child's Pose)
Adho Mukha Virasana (Child's Pose)
Garland Pose
This pose
Supta Matsyendrasana I (Supine Spinal Twist)
Supta Matsyendrasana I (Supine Spinal Twist)
Savasana
Savasana

About this Pose

Malasana is a deep squat that opens the hips and groin. It improves flexibility in the ankles, knees, and back, and promotes grounding and stability.

How to Practice

1

1. Stand with feet slightly wider than shoulder-width apart.

2

2. Exhale, bend your knees and squat down, keeping your heels on the floor. If heels lift, support them with a blanket.

3

3. Bring your elbows to the inside of your knees and press your palms together in prayer position at your chest.

4

4. Use your elbows to gently push your knees open, keeping your spine straight.

5

5. Lengthen your tailbone down towards the floor and lift your chest.

3 more steps remaining

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Frequently Asked Questions

Common questions about Garland Pose

What is Garland Pose?

Malasana is a deep squat that opens the hips and groin. It improves flexibility in the ankles, knees, and back, and promotes grounding and stability.

What are the benefits of Garland Pose?

Opens the hips and groin. Improves flexibility in the ankles, knees, and back. Tones the abdominal muscles. Stimulates digestion. Grounding and calming.

Who should avoid Garland Pose?

Avoid this pose if you have: Knee injury, Hip injury, Low back pain, Ankle injury.

How many steps are in Garland Pose?

Garland Pose is practiced in 8 steps. Stand with feet slightly wider than shoulder-width apart.

Is Garland Pose suitable for beginners?

Garland Pose is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Garland Pose?

You may use: block, blanket. Props make the pose more accessible and comfortable.

What poses should I do before Garland Pose?

Prepare with: Staff Pose, Baddha Konasana, Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.

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