Malasana, or Garland Pose, is a deep yogic squat that grounds the body, opens the hips, and strengthens the lower body and core. Rooted in traditional yoga and seen in many cultures as a natural resting position, Malasana is both accessible and powerful—offering physical release and energetic grounding.

This foundational pose improves flexibility in the ankles, knees, and hips, while promoting digestive health and inner calm. Whether used as a warm-up, a strengthener, or a meditative hold, Malasana invites you to slow down, drop in, and connect with your breath and body.

Benefits of Garland Pose

• Opens the Hips and Groin: Deep stretch for the inner thighs, knees, and ankles
• Improves Posture and Spinal Elongation: Promotes a long, upright spine
• Stimulates Digestion: Compresses and massages the abdominal organs
• Strengthens the Lower Body: Builds endurance in legs and core
• Calms the Nervous System: A grounding pose that encourages introspection and stillness

How to Practice Malasana

1. Begin in Mountain Pose (Tadasana) with feet about mat-width apart, toes turned out slightly.
2. Inhale and stand tall through the crown of your head.
3. On an exhale, bend your knees deeply, lowering your hips into a squat.
4. Bring your hands to prayer (Anjali Mudra) at your heart and press your elbows into your inner knees.
5. Lift through the crown of the head while grounding through the feet.
6. Draw the chest forward and the shoulders down and back.
7. Stay for 5–10 breaths, maintaining steady breath and engagement.
8. To release, press into your feet and rise to standing, or move into a seated or forward fold position.

Contraindications

1. Knee Injuries or Pain: Deep flexion may aggravate sensitive knees
2. Hip or Ankle Injuries: Use props or modify to avoid strain
3. Balance Issues: Practice near a wall or with support under the heels
4. Pregnancy (late stages): May require modification to accommodate the belly
5. Lower Back Sensitivity: Engage core and avoid rounding the spine

Modifications & Variations of Garland Pose

Modifications:

• Support Heels with a Rolled Blanket or Block: If heels lift off the ground
• Sit on a Yoga Block: Reduces intensity and improves accessibility
• Hold Onto a Wall or Chair: Provides stability for those with balance concerns
• Place a Rolled Towel Behind the Knees: Eases strain if knees are tight

Variations:

• Twisted Malasana: Place one hand on the floor and twist the opposite arm to the sky
• Bound Malasana: Wrap arms behind the legs and clasp hands or wrists
• Malasana to Crow Pose Transition: Use this squat as a launch point into Bakasana
• Yin Variation: Hold passively for 3–5 minutes to open the hips deeply

When to Avoid or Modify Malasana

• Knee or Hip Pain: Use support or skip the pose entirely
• Tight Ankles or Achilles: Elevate heels or reduce depth
• Balance Challenges: Practice near a wall or seated in a chair
• Pregnancy (third trimester): May be too compressive—use wider stance or alternative poses
• Fatigue or Low Energy: Take a supported version with a block or wall

Why Practice Garland Pose?

Malasana is a deeply grounding pose that brings us closer to the earth—physically and energetically. It invites us to pause, sit with stillness, and open from the inside out. As much a posture of humility as it is of strength, Malasana builds the foundations of hip mobility, core stability, and present-moment awareness. Whether you’re seeking flexibility, focus, or a mindful release, Garland Pose offers a rooted space to breathe and be.