Garland Pose Malasana
Description
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
Equipment Required
Garland Pose Malasana Instructions
- 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.
Garland Pose Malasana Form & Visual
Garland Pose Malasana 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
Garland Pose Malasana Muscles Worked
- Adductors (stretched)
- Hip flexors (deep position)
- Quadriceps (isometric)
- Calves and soleus (stretched)
- Erector spinae
Garland Pose Malasana Variations & Alternatives
- Squat Mobility Complex
- Standing Hip Adduction Stretch
- Frog Pose (Mandukasana)
- Supported Malasana (block under hips)
- Heel-Elevated Malasana (blanket under heels)
