Garland Bag

Garland Pose, also known as Malasana, is a classic yoga pose that focuses on opening the hips and thighs while strengthening the spine and improving digestion. This deep squat is ideal for stretching the ankles, groin and lower back, and it helps relieve tension in the lower body.

How to do the Garland Pose correctly

Follow these steps to get into Garland Pose:

  1. Start in Mountain Pose (Tadasana), placing your feet slightly wider than hip-width apart with your toes pointing slightly outwards.
  2. Lower yourself into a deep squat, bringing your hips close to the floor.
  3. Hold your hands together in a prayer position (Anjali Mudra) in front of your heart and press your elbows into your inner knees to open your hips.
  4. Keep your back straight and your shoulders relaxed. Make sure the weight is evenly distributed over both feet.
  5. Hold the position for 5-10 breaths, then slowly return to the standing position.

Common mistakes in Garland Pose

Avoid these mistakes to get the most out of the position:

  • Back curves: Keep the spine long and the chest open to avoid collapsed shoulders.
  • Elevated heels: If your heels can't reach the floor, place a folded blanket or block under your heels for extra support.
  • Too much weight on the knees: Make sure to distribute the weight evenly on the feet and avoid putting too much pressure on the knees.

Modifications and Variations

If Garland Pose is challenging, try the following modifications:

  • Support under the heels: Place a folded blanket or yoga block under the heels for added stability.
  • Wall support: If you have difficulty balancing, you can lean your back against a wall for extra support.
  • Malasana with arm stretch: For a deeper stretch, extend your arms forward while holding the squat position.

Video: Basic Garland Pose

Watch this video to learn how to properly perform Garland Pose:


Repetitions and breathing technique

Hold Garland Pose for 5-10 breaths while focusing on keeping the spine long and the hips open. Breathe deeply and evenly: inhale as you long through the spine and exhale as you relax the hips. Repeat 2-3 times to improve hip flexibility and mobility.

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