How To Do Garland Pose (Malasana)

Garland Pose, also known as Malasana in Sanskrit. This pose is a great way to open up your hips and lower back while also building strength in your legs.

As someone who loves incorporating yoga into my daily routine, I have found that Garland Pose has been incredibly beneficial for both my physical and mental health.

Not only does it offer a stretch for my muscles, but it also helps me focus on my breath and find stillness in my mind. So if you’re ready to give this pose a try, let’s dive into some tips and tricks to help you master the asana with ease.


Step-by-step Instruction For Malasana

Here is a step-by-step guide to perform the posture. Remember, it’s important to warm up your body with some light stretching before attempting any yoga poses.

  1. Stand tall: Start in Mountain Pose (Tadasana), standing tall with your feet approximately hip-width apart, your spine long, and your shoulders relaxed.
  2. Adjust your stance: Step your feet out wider than your hips, turn your toes slightly outwards so they are pointing to the corners of the mat.
  3. Lower your body: Begin to lower your body by bending your knees and hips, much like you’re going to sit down on a small stool. Make sure your knees and toes are pointed in the same direction.
  4. Adjust your position: In the lowered position, your hips should be lower than your shoulders, but above your heels. Make sure your feet are flat on the floor. If you find it challenging to keep your feet flat, you can roll up the edge of your mat or use a folded towel under your heels for support.
  5. Position your upper body: Bring your palms together in a prayer position (Anjali Mudra) at your chest, and gently press your elbows against the inside of your knees. This will help you maintain balance and deepen the stretch.
  6. Align your spine: Keep your spine long and straight. Avoid rounding your back or letting your shoulders slump forward.
  7. Hold and breathe: Stay in this position for 5-10 breaths, or however long is comfortable for you. Remember to breathe deeply and evenly, filling your lungs with each inhale and emptying them with each exhale.
  8. Release: To come out of the flow, release your hands to the mat, gently straighten your knees and stand up slowly, returning to Mountain Pose.

Remember, yoga isn’t about forcing your body into positions. If you feel any pain or extreme discomfort, back off a bit or adjust until you’re comfortable. Everyone’s body is different, so your exercise might not look exactly like someone else’s – and that’s okay.

6 Benefits Of Garland Pose

This asana offers several physical and mental benefits. Here are some of them:

  1. Stretches the hips, thighs, and ankles: The squatting position in Malasana provides a deep stretch for your hips, thighs, and ankles. This can help improve flexibility in these areas over time.
  2. Strengthens lower body: The exercise strengthens the lower back, the pelvic floor muscles, and the muscles of the thighs and lower legs.
  3. Improves digestion: By squatting, you apply gentle pressure to your digestive organs, which can help stimulate digestion and alleviate digestive issues.
  4. Encourages proper alignment and posture: By practicing Malasana regularly, you can improve your posture and alignment, which can prevent injuries and alleviate back, neck, and shoulder pain.
  5. Aids in childbirth preparation: The squatting position is traditionally used for childbirth. Practicing this posture can help prepare the body for labor by opening up the hips and strengthening the pelvic floor muscles.
  6. Promotes grounding and balance: Like many yoga flows, Malasana helps you to connect with your body and the earth, promoting grounding and balance. It can also aid in stress relief and the cultivation of a calm mind.

The benefits of yoga can differ from person to person and regular, consistent practice will yield the best results. Always consult with a healthcare professional or a certified yoga instructor if you have any health concerns.

Garland Yoga Pose / Canva

 Beginner Tips For The Yogi Squat

You’ll want to focus on keeping your feet firmly planted and your spine straight when practicing. Also known as yogi squat, it targets the hips and groin while providing benefits for digestion and inner thighs.

To practice this, start by standing with your feet hip-width apart. Slowly begin to bend your knees, lowering yourself into a squat position. Your feet should be flat on the ground and your heels should stay grounded throughout the asana.

If you find it difficult to keep your balance, place a folded blanket under your heels for support. Remember to keep your spine straight and engage your core muscles for stability.

There are many variations and modifications that can make it more accessible or challenging depending on what feels comfortable for you. Preparatory poses like butterfly stretch or seated forward fold can help prepare your body for the pose without overexerting yourself.

By preparing our bodies, we can ensure that we get the most out of each yoga session.

 Preparatory For The Garland Pose Basics

Before attempting this deep hip-opening posture, it’s essential to warm up your body with some gentle stretches and movements that focus on the hips, lower back, and inner thighs. Preparing your body will help you avoid injuries and makes it more accessible.

To get started, begin in a standing position with your feet hip-width apart. Take a few deep breaths and then slowly bend your knees, bringing yourself into a squatting position.

This is known as a deep squat or malasana prep pose. Use your elbows to gently press against the inner thighs to encourage them to open up further.

Breathe deeply into this grounding pose for several breaths before moving onto other stretches that target the same muscles.

The posture has many benefits such as opening up tight hips, strengthening the lower body and core muscles while also stretching the thighs.

By incorporating these preparatory movements before beginning, you’ll be able to deepen your experience of this yoga posture. While avoiding any unnecessary strain on your body.

Moving forward, let’s explore some contraindications to keep in mind when practicing malasana.

 Yoga Pose Contraindications

If your hips feel as stiff as a board or you’re experiencing knee pain, it’s best to steer clear of this asana. I always stress the importance of listening to your body and avoiding any posture that may cause discomfort or injury.

Here are some contraindications for this popular yoga posture:

1. Avoid this movement if you have low back pain or any spinal injuries.
2. If you have knee issues such as arthritis or any recent surgeries, skip this posture.
3. It’s not recommended for pregnant women in their second and third trimesters.

Remember, there is no shame in modifying a pose to suit your body’s needs. You can always use a blanket under your heels for extra support or stop at any point if you feel discomfort. Your safety should be the priority while practicing yoga.

Now that we’ve covered the contraindications, let’s move on to common mistakes to avoid while doing the movement.

Common Mistakes To Avoid While Doing The Squat Pose

When attempting performing, it’s important to watch out for common mistakes that may hinder your progress. One of the most basic things to keep in mind is the proper form and alignment.

To start, bend your knees deeply with your feet as close together as possible while keeping your spine straight. Make sure to keep your heels on the floor throughout the entire posture.

As you lower into the squat position, lift your chest up and forward to help lengthen through the spine. This asana stretches not only the ankles but also helps open up hips and inner thighs.

Hold this position for at least five breaths before coming back up slowly. Refer to this table below for some of the common mistakes that beginners make when practicing:

Common MistakesHow to Correct
Feet too wide apartBring feet closer together
Knees splaying outwardKeep knees aligned over toes
Hunching forward or rounding spineLift chest and lengthen through spine

Now that you’re aware of these common mistakes, try incorporating these tips into your practice to improve your form and alignment in the flow.

In order to push yourself further, we will now explore modifications and variations that can either make this posture easier or more challenging without compromising its benefits.

Yoga Pose Garland / Canva

Modifications and Variations to Make the Pose Easier or More Challenging

Let’s explore some ways to adjust the pose to suit your needs and goals. This yoga posture is a powerful hip opener that can be modified or varied depending on your level of experience or flexibility.

If you’re looking for an easier version, you can use props or step-by-step instructions to provide extra support and comfort. One modification is to place a block or cushion under your heels if they don’t reach the ground.

This will help you maintain proper alignment and prevent strain on your knees. You can also hold onto a chair or wall for balance if you feel unstable in the exercise.

Another variation is to interlace your fingers behind your back and lift them up towards the ceiling, which adds an extra shoulder stretch and challenge to the posture. Remember to breathe deeply and stay in the position for 5-10 breaths before releasing.

For those who want a more challenging malasana, try lifting one leg off the ground while keeping both hips squared forward. This requires strength in both legs as well as balance and focus.

You can also add twists by placing one hand on the opposite knee and twisting towards that side, then switching sides after a few breaths. This variation targets not only the hips but also engages your core muscles for stability.

As always, listen to your body’s limits and avoid any pain or discomfort during this intense form.

With these modifications and variations at hand, you can customize the posture according to what works best for you now while still challenging yourself as you progress in yoga practice!

Yoga Pose Garland Malasana / Canva

Frequently Asked Questions

Can Garland Pose help with digestion?

It is a yoga posture that help with digestion by stimulating the internal organs and increasing blood flow to the digestive system. I recommend holding the practice for several breaths and focusing on deep belly breathing for maximum benefit. Give it a try!

How long should one hold the yogi squat?

Hold it for 30-60 seconds, with deep breathing. This squatting posture helps stretch the lower back, hips and thighs while improving digestion. Remember to keep your spine straight and engage your core muscles for added stability.

Is it safe to practice Garland Pose during pregnancy?

If you’re pregnant, consult your doctor before practicing any yoga asana. I recommend modifying the pose by widening your stance and placing a block under your sit bones for support. Feel grounded and open as you breathe deeply.

Can Garland Pose relieve lower back pain?

Yes, it can help relieve lower back pain by stretching the hips and opening up the lower spine. To do it, I squat with feet hip-width apart, hands in prayer position at heart center, and slowly sink down.

What are some other asanas that can be practiced in conjunction with Garland Pose for a full body workout?

Adding Warrior II, Extended Triangle and Downward-Facing Dog to your flow routine will give a full body workout. Like a well-tuned engine, these flows work together for optimal performance. Keep practicing and enjoy the freedom of movement!


In conclusion, Garland Pose in yoga is a wonderful way to stretch and strengthen your body while also calming your mind. It may take some time and practice to get into the full movement, but with patience and persistence, you’ll soon reap its many benefits.

– The asana offers numerous physical and mental benefits, including grounding, hip-opening, and strengthening.
– Proper preparation and modifications, such as warm-up stretches, props, and variations, can make the pose more accessible and comfortable.
– It’s important to avoid common mistakes, such as incorrect alignment and overexertion, and to listen to the body to avoid injury.
– Practicing regularly can improve posture, focus, mindfulness, and overall well-being.

As you sink into the pose, imagine yourself as a beautiful flower blooming from the earth. Allow your roots to ground deep into the ground as you lift up through your spine like a stem reaching towards the sun. Feel yourself blossom open like petals unfurling on a warm spring day.

Remember, it’s okay if you don’t get it perfect on your first try – every body is different and works at their own pace. Just keep showing up on your mat and letting go of any expectations or judgments.

With each breath, allow yourself to surrender deeper into the movement and find peace within yourself.

So go ahead – give it a try! Your body and mind will thank you for it.

How To Do Garland Pose / Canva