The Garland Pose (Malasana) might seem like just another squat, but don’t be fooled by its unassuming appearance—this pose is a powerhouse of benefits.
It’s all about that deep hip opening and grounding connection to the earth, making it a staple in many yogis’ routines.
Pose details
Asana | Malasana |
Type | Hip Opener |
Level | Beginner |
How to do the Garland pose
Before attempting Garland Pose (Malasana), it’s beneficial to warm up with poses that open the hips and stretch the lower back, such as Child’s Pose, Low Lunge, and Pigeon Pose.
Once you’re ready, follow these steps:
- Begin in a standing position with your feet slightly wider than hip-width apart. Turn your toes out slightly to create a natural angle for your knees.
- Slowly bend your knees and lower your hips down toward the floor, coming into a deep squat. Aim to keep your heels on the ground; if they lift, you can place a folded blanket or yoga block under them for support.
- Bring your palms together in front of your chest in a prayer position (Anjali Mudra). Press your elbows against the inside of your knees to help open your hips further.
- Lengthen your spine by lifting your chest and drawing your shoulder blades down your back. Keep your gaze forward or slightly upward to maintain a long neck.
- Hold the pose for five to ten breaths, or as long as comfortable. Focus on deep, even breathing to help release tension in the hips and lower back.
- To come out of the pose, press firmly into your feet and slowly straighten your legs, returning to a standing position. Shake out your legs if needed to release any residual tension.
Modifications
If Garland Pose feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:
- Use a block: Place a block under your sit bones to provide support and help you maintain balance. This can make the pose more accessible and comfortable, especially if you have tight hips or ankles.
- Try a wall: Stand with your back against a wall and slowly slide down into Garland Pose. The wall will support your back and help you find the correct alignment, making it easier to hold the pose.
- Elevate your heels: If your heels don’t comfortably reach the floor, place a rolled-up towel or a folded blanket under them. This can help you maintain balance and reduce strain on your ankles and knees.
- Hold onto a prop: Use a chair or a sturdy piece of furniture for support. Hold onto it as you lower into the pose, which can help you maintain balance and control, especially if you’re new to the pose.
- Focus on depth gradually: Start by bending your knees slightly and gradually work your way deeper into the squat over time. This staged approach allows your body to adapt and build the necessary strength and flexibility without forcing it.
Safety tips
- Warm up properly with poses like Child’s Pose or Cat-Cow to prepare your hips and lower back.
- Avoid forcing the squat. Go at your own pace, and don’t push past your comfort level.
- Keep your feet flat on the ground. Don’t let your heels lift, as this could strain your knees and ankles.
- Breathe deeply throughout the pose, and exit slowly to avoid dizziness or discomfort.
Similar yoga poses
Butterfly Pose (Baddha Konasana)
A seated pose that opens the hips and stretches the inner thighs, making it a gentler alternative to Frog Pose. It’s great for improving flexibility and preparing the body for deeper hip openers.
Pigeon Pose (Eka Pada Rajakapotasana)
This pose deeply stretches the hip flexors and the outer hips, similar to Frog Pose. It also provides a mild backbend, making it a comprehensive stretch for the lower body.
Lizard Pose (Utthan Pristhasana)
A deep lunge that targets the hip flexors, hamstrings, and groin. It’s a more intense stretch for the hips and can be a good preparatory pose for Frog Pose.
Garland Pose (Malasana)
A deep squat that opens the hips and stretches the lower back. It’s a more accessible pose that can help build the flexibility needed for Frog Pose.
Happy Baby Pose (Ananda Balasana)
This supine pose stretches the inner thighs and groin while gently opening the hips. It’s a relaxing alternative that provides similar benefits to Frog Pose.
