Garland Pose
Malasana is a natural resting squat used across many cultures. Props under the heels or hips make it comfortable for most bodies.
- Level
- Beginner
- Hold
- 5–10 breaths
- Focus
- Deep hip opening
- Steps
- 6 cues · ~1 min
- Heels heavy
- Heart lifts
- Elbows press knees open
Step by step
How to do Garland Pose
StartStand with feet slightly wider than hip-width, toes turned out.
- 1
Stand with feet slightly wider than the hips, toes out.
- 2
Bend the knees and lower the hips toward the floor.
- 3
Place a blanket under the heels if they lift, or sit on a block.
- 4
Bring palms together at the heart.
- 5
Press the elbows gently into the inner knees.
- 6
Lengthen the spine upward.
- ↩
Coming out. Place hands on the floor and either straighten the legs into a fold or sit down.
Breath
Breathe into the belly and lower back.
Focus
Deep hip opening
Why practise it
Opens hips, strengthens ankles and feet, supports functional mobility.
Alignment
Cues & common mistakes
Aim for Knees in line with toes; spine as long as possible.
Teacher’s cues
- “Heels heavy”
- “Heart lifts”
- “Elbows press knees open”
Watch out for
Collapsing the chest, knees caving in.
Make it yours
Easier, harder, supported
Sit on a block; heels on a rolled blanket.
- Twisting Garland
- Rolled blanket under heels
- Block under hips
In a sequence
Where it fits in a flow
BeforeBound Angle Pose
BeforeLow Lunge
This poseGarland Pose
AfterStanding Forward Fold
Good to know
Questions
My heels lift in a squat — what can I do?
Place a rolled blanket under them; ankle mobility improves with practice.
Mala means garland, referring to the arms encircling the body in a full binding variation.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
As an Amazon Associate, YogiSoul earns from qualifying purchases. Links open Amazon in your country’s store.
Keep exploring