Garland Pose Malasana
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Yoga
- Type
- Stretching
Garland Pose (Malasana) is a deep-squat yoga posture that opens the hips, groin, and ankles while gently lengthening the lower back. Held with the heels grounded and the chest lifted, it builds mobility and comfort in the bottom of a squat using only your body weight, making it a useful counter to long hours of sitting.
How to do the Garland Pose Malasana
- 1Stand with your feet a little wider than hip-width, toes turned out slightly and arms relaxed at your sides.
- 2Bend your knees and lower your hips down into a deep squat, sinking toward the floor while keeping your spine long.
- 3Work your heels toward the floor; if they lift, widen your stance or place a folded mat or towel under them.
- 4Bring your palms together at your chest in a prayer position and press your upper arms against the insides of your knees.
- 5Use your elbows to gently push the knees outward as you draw the crown of your head tall and open the chest.
- 6Relax your shoulders down and breathe slowly, letting your hips sink a little deeper with each exhale.
- 7Hold for 30 seconds to a minute, keeping the weight even across both feet.
- 8To release, press your feet into the floor and stand up slowly, or place your hands down and sit back.
Form tips
- Keep your spine long and chest lifted rather than rounding forward over your thighs.
- Spread your weight evenly across the whole foot instead of letting it roll onto the outer edges or toes.
- If your heels won't reach the floor, support them on a rolled towel or mat so you can stay relaxed and balanced.
- Let each exhale soften your hips deeper into the squat instead of forcing the range with muscle.
- Widen your stance and turn your toes out more to make room for the hips if the pose feels cramped.
Common mistakes
- Rounding the lower back to drop deeper, which loads the spine and removes the intended hip-opening stretch.
- Letting the knees cave inward, which closes off the hips and can strain the knee joint.
- Rising onto the toes with the heels floating, which makes the pose unstable and reduces the ankle and calf stretch.
- Forcing the hips down past your current range, which can overstretch the groin and inner thighs.
- Holding your breath and tensing the shoulders, which works against the relaxation the pose is meant to build.
Frequently asked questions
What does Garland Pose (Malasana) stretch?
It opens the hips, groin, and inner thighs while stretching the ankles and calves and gently lengthening the lower back. The deep-squat position also helps improve mobility at the bottom of a squat.
How wide should my stance be in Malasana?
Start a little wider than hip-width with your toes turned out slightly. Widen the stance and turn the toes out more if your hips feel cramped or your heels won't reach the floor.
Is Garland Pose good for beginners?
Yes. It uses only your body weight and can be scaled by widening your stance or placing a folded mat or towel under your heels. Beginners can also hold a wall or sturdy object for balance.
What if my heels won't touch the floor?
That's common with tight ankles. Place a rolled towel or the edge of a folded mat under your heels so you can stay balanced and relaxed; over time the ankle mobility usually improves.
How long should I hold Garland Pose?
Hold for about 30 seconds to a minute while breathing slowly, and repeat for two or three rounds. Ease out and rebuild the hold if your hips, knees, or ankles start to strain.
