Garland PoseMalasana

Malasana, or Garland Pose, is a deep yogic squat where you lower the hips between the thighs with the feet grounded and the palms together at the chest. It opens the hips, groin and ankles, strengthens the feet and legs, and creates a grounded, steady feeling through the lower body and spine. Use a folded blanket under the heels if they lift. Practised here women-first, in Kolathur.

1. 1
   Stand wide

   Stand with the feet a little wider than the hips and the toes turned slightly out.

   ↓ Exhale
2. 2
   Squat down

   Bend the knees and sink the hips down into a deep, comfortable squat, keeping the heels grounded.

   ↓ Exhale
3. 3
   Press the palms together

   Bring the palms together at the chest and press the elbows gently against the inner knees, lengthening the spine.

   ↑ Inhale
4. 4
   Hold and rise

   Hold with a tall chest and steady breath, then press through the feet to rise and release.

   • Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Opens the hips, groin and inner thighs through a deep squat
• ✓Stretches the ankles and strengthens the feet and legs
• ✓Creates length and space in the lower back and spine
• ✓Improves balance and a grounded, stable feeling through the lower body
• ✓Encourages steady breathing and a calm, settled mind

• Take care with current knee or ankle injuries, as the deep squat loads these joints; use a block or blanket and ease off, never forcing the depth.
• Those recovering from lower back, hip or pelvis injuries, or abdominal surgery, should modify with props or avoid the full squat.
• Come up slowly to avoid dizziness, and use a wall or chair for support if balance feels unsteady.

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.