Garland Pose


What is Garland Pose?

Garland pose, or malasana in Sanskrit, is a squatting posture that builds flexibility in the ankles, hips and knees. It's an excellent pose to weave into a weekly asana practice, especially for those who spend a lot of time sitting in chairs.


  • Begin standing with the feet slightly wider than the hips.
  • Exhale and bend the knees, lowering the hips so that they hover just above the floor. Widen the feet if needed.
  • Bring the palms to meet in prayer position in front of the chest and press the elbows against the knees.
  • Breathe while holding the pose.


  • Place a folded blanket under the heels if they don't reach the floor

Benefits of Garland Pose

  • Opens the hips
  • Increases flexibility in the knees and ankles
  • Improves circulation to the abdominal organs and pelvis
  • Relieves constipation
  • Reduces stress

Garland Pose Details
Sanskrit Name: Malasana
Pronunciation: MAH-LAH-sah-nah
Pose Level: Beginner
Drishti: Nasagre (Tip of the nose)
Pose Type: Hip Openers

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