How To Do a Garland Pose?

Malasana (Garland Pose) is a deep yoga squat. It opens the hips and groin to counteract the tightness of sitting for long periods. You may start by using props to help make the pose less uncomfortable. Then work extra hours to wean yourself off the props by slowly lowering them gradually—detailed instructions. 

Start by standing in Mountain Pose at the top of your pad, arms at your sides. Step your foot out as far as your mat would allow. Squat by bending your elbows and lowering your hips. Garland Pose can be used in flow yoga sequences to increase energy levels in the body further. 

Garland Pose extends and supports the feet and knees when opening the hips and groins. Squatting is a standard pose for children and is seen as a resting position in many parts of the world, although most developed-world people have lost the practice. Garland pose is a great way to relieve the tightness of sitting for long periods.

The Idea of The Garland Pose

The Malasana, or Garland Pose (because the arms are draped across the neck like a garland), is a basic pose that should come naturally to all. The actual act of bending the knee and balancing on our feet has been a significant obstacle for most of us due to modern luxury and routines. 

Malasana restores the most basic method of squatting on the floor with the lower back and legs, which should come quickly.

The primary method of sending Apana (one of the five essential Vayus in Yoga) downwards and thereby taking a deep Muladhara, which is the root of your spine, works wonders on the digestive organs. Garland Pose is called a base pose, so it can be used to create other garland poses.

How To Perform The Garland Pose

Step 1:

You begin in a squat position, making sure the legs are near enough together. (If you have difficulty touching the board, keep your feet on the ground or cover your heels with a folded blanket.)

Step 2:

Separate your legs slightly; the distance between your thighs and your torso should be greater than the distance between your thighs and your torso. Exhale and put your hand between your legs, bending your body to the front.

Step 3:

Try resisting your knees into your elbows by pressing your forearm into the inside of your knees, then bringing both palms together in a Salutation Seal (Anjali Mudra). This can assist in stretching the front torso.

Step 4:

Apply pressure to each side of your chest with your inner thighs. Place your hands in front of you, swing them horizontally, and notch your shins into your underarms/armpits. Keep your fingertips pressed to the deck, or extend your arms to the upper part of your feet, then clasp your heels behind your back.

Step 5:

Maintain this posture for 30–60 seconds, take a deep breath in and move into Uttanasana, keeping your legs straight.

Frequently Asked Questions

What Method Do You Use To Perform Garland Pose?

Come to a standing position with the feet around the width of the mat apart. To get into a squat, bend your knees and drop your buttocks to the floor. It's normal for your toes to turn out, and that's well; just don't do it too much. Eventually, you'll be focusing on holding the feet straight.

What is The Recommended Time To Hold The Malasana Pose?

Maintain the position for 30 to 1 minute. Place your right hand on the ground inside or a little in front of your right foot and stretch your left hand to the ceiling to give Malasana a twist. Wrap your right arm around your right leg and reach your left hand behind your back to create a knot.

Why Am I Unable To Do The Malasana Pose?

It's generally due to inflexibility of your hip flexors, knee joints, or even calves and Achilles tendons, or not positioning your feet and ankles in the right posture for your body (after both, all poses are created from the ground up).


The Malasana's Advantages (Garland Pose) These are some of the wellbeing advantages of the garland position. Begin in Mountain Pose (Tadasana), marginally broader than hip-distance apart. Get your toes broader than your heels by pivoting your foot. Deeply bend your legs, sinking so your shoulders are a few centimeters from the floor and your knees are lower than your hips. 

Grab your shoes with your hands while you reach along the outer sides of your feet. Don't make the sides of your waist shrink or withdraw as you're doing this. You can see how the pose received its name in this way, with your shoulders beneath your knees: According to legend, the arms resemble a garland that hangs about the waist. 

Garland Pose, also known as Malasana in Sanskrit, is a deep yogic squat in which the legs and feet are high enough to accommodate the chest and shoulders. It increases the dorsiflexion range by encouraging an opening through the inner thighs, creating a grounding sensation in the feet and hips, and promoting an introduction through the inner thighs.