Yoga · Beginner
Garland pose
Malasana
Also called Yogi squat, Malasana squat
Garland pose is a deep yoga squat with the feet wide and the palms together at the chest. It opens the hips and ankles. Supporting your heels or hips when needed lets you keep a long spine instead of rounding.
How to do Garland pose
- 1Stand with your feet a little wider than your hips and turn your toes out slightly.
- 2Bend your knees and lower your hips toward the floor.
- 3Let your knees point in the same direction as your toes.
- 4Place a folded blanket under your heels if they lift off the floor.
- 5Bring your palms together at your chest and press your elbows gently against your inner knees.
- 6Lengthen your spine and lift your chest.
- 7Hold for five breaths, then press into your feet to rise slowly.
Common mistakes and how to fix them
The heels lift and you tip backward.
Slide a rolled blanket or mat under your heels, or widen your stance a little.
The back rounds and the chest drops.
Sit on a block to raise your hips, then lengthen through the crown of your head.
The knees cave inward.
Turn your toes out a little more and press your elbows gently into your inner knees.
Modifications
- Sit on one or two blocks to support your hips.
- Place a folded blanket under your heels.
- Hold onto a sturdy chair or table in front of you for balance.
Benefits
- Opens the hips and groin.
- Stretches the ankles and lower back.
- Builds comfort in a deep squat.
Breath
Breathe slowly and let each exhale help your hips release toward the floor. Keep your chest lifted as you breathe.
Take care
Take care with knee or ankle injuries, and sit on a block if the full squat strains your knees. Stop if you feel sharp pain.
Garland pose questions
Why do my heels lift in garland pose?
Tight ankles and calves often lift the heels in a deep squat. Place a rolled blanket under them so you can settle without tipping back.
Is garland pose the same as a deep squat?
It is a type of deep squat with the feet wide and the toes turned out. In yoga, the palms usually press together at the chest.
How long should I hold Malasana?
Start with five breaths. With props, you can stay for a minute or more if your knees and ankles feel comfortable.
