Mobility · Yoga
Garland Pose
Garland Pose is a deep squat hold that develops hip and ankle mobility while stretching the inner thighs. Also called Malasana, it can be supported to make the position more comfortable.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Stand with your feet slightly wider than your hips, toes turned comfortably outward.
- Lower your hips between your knees into a squat.
- Bring your palms together at your chest.
- Rest your elbows against the insides of your knees.
- Hold the squat with your chest lifted.
- Place your hands on the floor in front of you for support.
- Rise slowly to standing.
Form cues
- Keep your knees following your toes.
- Breathe slowly throughout the hold.
- Relax your shoulders away from your ears.
Common mistakes
- Heels lifting off the floorPlace a firm wedge under your heels if they cannot comfortably reach the floor.
- Sinking beyond your comfortable depthSit on a yoga block at a height that lets you hold the squat without straining.
- Prying the knees apartUse only light elbow contact rather than pushing your knees farther outward.
Safety
Forcing a deep squat can irritate your knees, hips, or ankles, especially when your available mobility is limited. Losing balance near the bottom can also cause a fall.
- Practice on a firm, nonslip surface.
- Warm up with a few comfortable shallow squats before the hold.
- Stop if you feel sharp pain, joint pinching, or numbness.
If you have an existing knee, hip, or ankle injury, use a shallower supported squat or ask a physiotherapist whether this position is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Mat (optional)
- Yoga Wedge (optional)
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds
- Rest
- No rest timer
Start at the shorter end of the range while you learn to settle comfortably into the position.