Garland Pose (Malasana) is a deep yoga squat where you sit at the bottom of a wide squat with your elbows pressing against your inner knees. It deeply opens the hips, ankles, groin, and lower back. Many cultures sit in this position naturally for daily activities.
Muscle Group
Hips, Quadriceps, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply opens the hips, groin, and ankles
- Strengthens the legs and core
- Improves squat mobility
- Relieves lower-back tension
- Aids digestion through compression
- Foundational deep-squat position
How to perform
- Stand with feet slightly wider than hip-width, toes turned out 30 to 45 degrees.
- Squat down as low as possible. Keep your heels flat on the floor if you can.
- Bring your hands together at your heart in prayer position. Place your elbows against your inner knees.
- Press your elbows out against your knees, gently spreading them open.
- Sit up tall through your spine. Lift your chest.
- If your heels lift, place a folded blanket or yoga block under them.
- Hold for 30 to 60 seconds. Breathe deeply into your belly.
- To exit, place your hands on the floor and slowly straighten your legs.
FRONT VIEW
BACK VIEW
Calves
Primary
Lower Back
Primary
Quadriceps
Primary