MA

Beginnerstanding

Variations (1)

Garland Pose

Garland Pose with Block

Malasana with Block · मालासन ब्लॉक

Also known as: Supported Squat · Block-Supported Squat

MalaGarland·AsanaPose

Garland Pose with Block, also called Supported Squat is a classical yoga posture. Its Sanskrit name Malasana with Block translates word-for-word as: Mala (Garland) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to stabilise the ankles and stretch the calves. Block supports tight ankles. Iyengar method. It is particularly valued for developing greater flexibility. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners. A block can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

4

Accessible deep squat
Block supports tight ankles
Iyengar method
Gradual hip opening
Full anatomical benefits — muscles, joints, organs →

Avoid If

1

Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Do not allow the knee to travel beyond the ankle; keep weight evenly distributed and use a block under the hand for support.

Props That Can Help

Optional supports — use when helpful, not required

Yoga Block

Rest the lower hand on a block instead of the floor to maintain a long spine and open chest, especially helpful when flexibility is still developing.

Common Mistakes to Avoid

✕Locking the knees — keep a micro-bend or engage the quadriceps

✕Collapsing the arches of the feet — distribute weight evenly

✕Holding the breath or breathing shallowly

✕Hunching the shoulders toward the ears

✕Leaning weight to one side — keep both feet equally grounded

✕Forcing the hips open beyond their current range

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

1Ground firmly through all four corners of both feet
2Engage the quadriceps by lifting the kneecaps
3Lengthen the spine from the tailbone to the crown of the head
4Draw the shoulder blades down and back
5Maintain steady, even breathing throughout
6Allow the hip joints to open gradually — never force

Pose Details

Helps With

flexibility

Pose Type

hip opener

Body Focus

hipslower body

Focus Areas

flexibility

Best For

beginners

Yoga Styles

iyengarhatha

When to Practice

warm up

Position

standing

Practice Flow

Garland Pose

Staff Pose

Baddha Konasana

Adho Mukha Virasana (Child's Pose)

MA

This pose

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

How to Practice

1

1. Block on floor (lowest setting).

2

2. Feet shoulder-width, toes out.

3

3. Squat — sit on block.

4

4. Hips rest on block — support.

5

5. Hands in Namaste.

5 more steps remaining

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Frequently Asked Questions

Common questions about Malasana with Block

What is Garland Pose with Block?

Garland Pose with Block, also called Supported Squat is a classical yoga posture. Its Sanskrit name Malasana with Block translates word-for-word as: Mala (Garland) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to stabilise the ankles and stretch the calves. Block supports tight ankles. Iyengar method. It is particularly valued for developing greater flexibility. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for beginners. A block can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury should approach with care or consult a qualified teacher.

What are the benefits of Garland Pose with Block?

Accessible deep squat. Block supports tight ankles. Iyengar method. Gradual hip opening.

Who should avoid Garland Pose with Block?

Avoid this pose if you have: Knee injuries.

How many steps are in Garland Pose with Block?

Garland Pose with Block is practiced in 10 steps. Block on floor (lowest setting).

Is Garland Pose with Block suitable for beginners?

Yes, Garland Pose with Block is a beginner-friendly pose suitable for all levels.

What props are needed for Garland Pose with Block?

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

What conditions does Garland Pose with Block help with?

Garland Pose with Block is therapeutic for: flexibility.

What poses should I do before Garland Pose with Block?

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