Garland Pose
Malasana
Garland Pose is a deep, supported squat that opens the hips and stretches the ankles and lower back. People practise it to release tight hips and to feel grounded.
- Hold
- 5-8 slow breaths
- Breathing
- Breathe slowly and deeply, letting each inhale lengthen your spine and each exhale settle your hips and relax your groin.
Garland Pose, often called the yogic squat, is a deep squat with the feet wide, the knees open and the palms pressed together in front of the chest. It is a natural resting position in many parts of the world, and it can feel surprisingly good after hours of sitting in a chair.
It suits most beginners as long as you support yourself where needed. Tight ankles or hips are very common, so there is no need to get your heels down at first. Place a folded blanket under your heels or a block under your hips. Focus on a long spine, open knees and steady breathing rather than depth.
In this guide
How to do it, step by step
- Stand with your feet slightly wider than your hips, toes turned out about 45 degrees.
- Bend your knees and lower your hips towards the floor into a squat, keeping your chest lifted.
- If your heels lift, place a folded blanket under them or a block under your sitting bones.
- Bring your palms together in front of your chest, in prayer position.
- Press your elbows gently against the inner knees and your knees against your elbows, to open the hips.
- Lengthen your spine, lift your chest and keep your shoulders soft and away from your ears.
- Hold, then press into your feet and stand up slowly, or sit down and stretch your legs out.
Benefits
- May help open the hips and groin.
- Can stretch the ankles, calves and lower back.
- May strengthen the legs and improve balance.
- Can ease tightness after long periods of sitting.
- Often feels grounding and calming.
Common mistakes
- Heels lifting off the floor: place a folded blanket under them or turn the toes out more.
- Rounding the back: sit on a block and lift through the chest.
- Knees collapsing inward: press the knees gently out against the elbows, keeping them over the toes.
- Holding the breath: slow down and use each exhale to settle.
Make it easier
- Sit on a block or a stack of books beneath your hips.
- Place a folded blanket under your heels.
- Stand with your back against a wall and slide down into a supported squat.
Go further
- Bring the feet closer together and lower the hips lower, while keeping the heels down.
- Wrap your arms around your legs and clasp your hands behind your back for a deeper opening.
Questions people ask
Why can't I get my heels down in Garland Pose?
Tight ankles and calves are very common. Place a folded blanket or wedge under your heels, and turn your toes out more. Over time, with gentle regular practice, the ankles may become more flexible. Do not force the heels down.
Is Garland Pose good for beginners?
Yes, with support. A block under the hips and a blanket under the heels make it comfortable for most people. Start with a few breaths and build up gradually. If you have knee issues, ask a health professional first.
Be careful
Take care or avoid deep squatting with knee, hip or ankle injuries, or with a lot of knee pain. In pregnancy, use a wide stance and support, and avoid in late pregnancy unless advised by your doctor or midwife. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
