Garland Pose (Malasana)
Garland pose is a deep squat yoga posture that targets the hip flexors and groin while stretching the lower back and ankles. It involves a wide-stance squat with hands in prayer position, promoting hip mobility and lower body flexibility.
How to do it
- Stand with your feet slightly wider than hip-width apart and turn your toes out to about 45 degrees.
- Bend your knees and lower into a deep squat, bringing your hips toward the floor.
- Bring your palms together at your chest in prayer position and press your elbows against the insides of your knees.
- Keep your spine long and chest lifted, using your elbows to gently push your knees wider.
- Hold the position for 30-60 seconds, then press through your feet to return to standing.
Form cues
- Keep your heels flat on the floor
- Lift your chest tall
- Press elbows into inner knees
- Maintain a long, neutral spine
- Breathe deeply into your belly
Breathing: Maintain a slow, steady rhythm. Inhale deeply through your nose and exhale fully to help your muscles relax into the stretch.
Common mistakes
- Rounding the back: This can strain the spine instead of opening the hips.
- Lifting the heels: This reduces the stretch depth and limits ankle mobility gains.
- Holding your breath: This creates unnecessary tension and makes the stretch harder to sustain.
- Collapsing the chest: This prevents proper alignment and reduces the effectiveness of the hip opening.
Muscles worked
Primary: hip flexors. Secondary: glutes, lower back, quads.
Suggested sets & reps
Get fitter
3 sets x 60 seconds, rest 45 s
Lose weight
3 sets x 60 seconds, rest 30 s
Build muscle
3 sets x 45 seconds, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have current knee or lower back discomfort, ease off and perform a shallower squat.
- If you feel sharp or stabbing pain, stop the movement immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if my heels don't touch the ground?
Place a rolled-up towel or yoga mat under your heels for support until your ankle mobility improves.
Can I do this every day?
Yes, garland pose is a gentle way to improve daily hip mobility and can be practiced as part of a regular routine.
I feel pain in my knees, what should I do?
If you feel sharp pain, stop immediately. Try widening your stance or not squatting as deep to reduce knee pressure.