- Category
- Seated
- Level
- beginner
- Hold
- 5–10 breaths, or up to 2 minutes
- Type
- Asana
- Breath
- Slow, easy breaths down into the belly
Garland Pose
Malasana — "garland posture"
Also known as: Yogi Squat, Deep Squat
A deep squat with the feet flat, heels down if they'll go, and palms together at the chest. Garland restores a resting position most adults have lost — a blanket under the heels brings it back within reach.
Step by step
- 1Stand with your feet a little wider than your hips, toes turned slightly out.
- 2Bend your knees and lower your hips all the way down into a squat.
- 3Keep your heels on the floor, or rest them on a folded blanket.
- 4Bring your palms together at your chest and press your elbows gently against your inner knees.
- 5Lift your chest and lengthen your spine against that pressure.
- 6Breathe slowly, letting your hips release toward the floor.
- 7To come out, sit back onto the floor or press up to standing.
Benefits
- ✓ Opens the hips, groins, and ankles
- ✓ Stretches the lower back in a supported way
- ✓ Rebuilds the deep squat as a comfortable resting position
- ✓ Grounds and settles between stronger poses
Make it yours
- · Rest your heels on a folded blanket or wedge.
- · Sit on a block placed beneath your hips.
- · Squat with your back near a wall for support.
Take care
- Sit on a block or reduce the depth if your knees are uncomfortable in a full squat.
- Hold something stable if you feel unsteady coming in or out.
This is general practice guidance, not medical advice. If something hurts, ease out of it.
Practiced in
Props that help here
- Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one
- 8-foot cotton strap — Extends your reach in hamstring and shoulder work — the honest substitute for grabbing a foot you can't yet reach. Get 8ft, not 6ft. find one
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