Garland Pose (Malasana): How to Practise Malasana in 3 Easy Steps

November 19, 2025

What Is Garland Pose (Malasana)?

Garland Pose, known as Malasana, is a deep squatting yoga pose that strengthens the legs and core while opening the hips, groin and lower back. It is widely used to improve mobility, support digestion and release stiffness from long periods of sitting. Many students enjoy this pose in home practice and workplace yoga because it encourages a grounded posture and natural, steady breathing.

When You Should Avoid This Pose

Avoid practising Malasana if you have a hip, back or leg injury, if you are pregnant or if you have recently had surgery. If squatting deeply feels uncomfortable, take the variation with a block for support.

Watch the Garland Pose video tutorial

If you prefer to learn visually, you can follow Garland Pose step by step with my guided video. I explain safe alignment, how to protect the knees and how to deepen the stretch gradually.

Watch the full tutorial here:

Benefits of Garland Pose (Malasana)

Opens the hips, ankles and groin
Strengthens the core
Helps ease tension in the lower back
Supports digestion
Improves overall hip and pelvic mobility
Encourages a calm, steady breath

How to Practise Garland Pose in 3 Easy Steps

Start by squatting with your feet slightly wider than hip-width. Bring your palms together at your chest in Salutation Seal (Anjali Mudra) and press your elbows gently into your inner thighs. Lengthen your spine and lift through your chest.
Reach your arms forward, then bring them inside your legs. Hook your shins into your underarms and reach around the backs of your ankles to hold your heels. Keep your spine long and your breath steady.
Stay in the pose for as long as it feels comfortable. To exit, straighten your legs and move into Standing Forward Bend (Uttanasana).

Variation: Garland Pose with a Block

If squatting deeply is difficult, sit on a yoga block. This variation maintains the hip-opening benefits while removing pressure from the knees and lower back.

Common Questions About Garland Pose (People Also Ask)

Is Garland Pose good for beginners?

Yes. Malasana is accessible for most beginners when supported with a block or when the feet are placed wider.

Why is Garland Pose difficult?

Tight hips, ankles or lower back muscles can make squatting challenging. Using a block or lifting the heels can help.

Should Garland Pose hurt my knees?

No. If you feel knee discomfort, widen your stance, place a block under your hips or reduce the depth of the squat.

What does Malasana help with?

It improves digestion, releases hip tension and strengthens the legs and core.

Preparatory Poses