Garland Pose (Malasana)

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Garland Pose (Malasana)

A grounding squat that deeply opens the hips, stretches the lower back, and strengthens the legs.

Category: Squat / Hip Opener
Difficulty: Beginner – Intermediate
Sanskrit/Pronunciation: Malasana (mah-LAHS-uh-nuh)
Main Focus: Hips, Inner Thighs, Ankles, Lower Body
Props: Yoga Brick, Bolster, Blanket

Garland Pose (Malasana) is a deep yogic squat that opens the hips and inner thighs while encouraging mobility through the ankles and lower body. Practised with the feet grounded, knees opening outwards and the hips lowering towards the floor, the pose encourages length through the spine while the hands can come together in prayer at the chest. Garland Pose can help develop lower-body mobility, balance and stability while creating space through the hips and pelvis. Props can make the position more accessible, with a yoga brick or bolster beneath the seat providing support and a folded blanket beneath the heels helping where ankle mobility makes it difficult to keep the feet comfortably grounded.

How to Practise

Stand with feet slightly wider than hip-width, toes angled outwards
Bend knees and sink hips down towards the floor into a squat
Bring palms together at your chest in prayer position
Press elbows gently against the inner knees to open the hips
Lengthen through the spine, lifting the chest and relaxing the shoulders
Keep weight balanced evenly through the feet
Hold for 5–10 breaths, breathing deeply into the belly

Benefits

Stretches hips, groin, ankles, and lower back
Strengthens legs and improves stability
Aids digestion by stimulating abdominal organs
Encourages groundedness and balance

Modifications

Place a folded blanket or block under the heels if they don’t reach the floor
Sit on a block for extra support and to reduce strain on knees
Practise near a wall for balance if needed
Avoid if you have acute knee or hip injuries

Props to Support Garland Pose (Malasana)

Props can make Garland Pose more comfortable and accessible by supporting the hips and accommodating limited ankle mobility. A yoga brick or bolster beneath the seat can provide support in the squat, while a folded blanket or blocks beneath the heels can raise the floor and help create a more stable, grounded position.