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
- Family
- Hip opening
- Hold
- 5–10 breaths
- Works
- Hips, groin, ankles, lower back
- Heels heavy
- Heart lifts
- Elbows press knees open
Step by step
How to do Garland Pose
Begin Stand with feet slightly wider than hip-width, toes turned out.
- 01
Stand with feet slightly wider than the hips, toes out.
- 02
Bend the knees and lower the hips toward the floor.
- 03
Place a blanket under the heels if they lift, or sit on a block.
- 04
Bring palms together at the heart.
- 05
Press the elbows gently into the inner knees.
- 06
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
Knees in line with toes; spine as long as possible.
Teacher’s cues
- “Heels heavy”
- “Heart lifts”
- “Elbows press knees open”
Common mistakes
Collapsing the chest, knees caving in.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Sit on a block; heels on a rolled blanket.
Variations
- Twisting Garland
Props
- Rolled blanket under heels
- Block under hips
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Use a block with knee injuries.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Mala means garland, referring to the arms encircling the body in a full binding variation.
Questions
My heels lift in a squat — what can I do?
Place a rolled blanket under them; ankle mobility improves with practice.
More hip opening poses
See the familyBound Angle Pose
Baddha Konasana
Low Lunge
Anjaneyasana