The prayer squat (Malasana or Garland Pose) is a deep yoga squat where you sit at the bottom of a wide-stance squat with your hands together at your heart center, often pressing your elbows into your inner knees. It is one of the most effective hip-opening positions and a foundational yoga pose.
Muscle Group
Hips, Quadriceps, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deep hip opener — one of the most effective hip stretches
- Improves squat depth and mobility
- Stretches the inner thighs and groin
- Strengthens the legs and feet
- Foundational yoga pose
- Calming when held for longer durations
How to perform
- Stand with feet slightly wider than hip-width, toes turned out 30 to 45 degrees.
- Squat down deep, lowering your hips toward your heels.
- Bring your hands together in prayer position at your heart center.
- Press your elbows against the inside of your knees, pushing them outward.
- Sit up tall with chest lifted and back as straight as possible.
- Keep your heels pressed into the floor. If they lift, place a folded blanket or yoga block under them.
- Hold for 30 seconds to 2 minutes. Breathe deeply.
- To exit, place your hands on the floor and slowly stand up.
FRONT VIEW
BACK VIEW
Quadriceps
Primary
Glutes
Primary
Lower Back
Primary
Adductors
Primary