Garland Pose Malasana

Garland Pose Malasana

The Garland Pose, also known as Malasana in Sanskrit, is a deeply grounding and restorative yoga posture that provides multiple benefits for the mind and body. This pose is commonly performed as part of a yoga routine or as a standalone exercise to improve flexibility, increase strength, and promote better digestion. In this pose, you start by standing with your feet slightly wider than hip-width apart, toes turned slightly outward. As you bend your knees, lower your hips towards the ground keeping your heels on the floor. Bring your hands together at your chest in a prayer position, using your elbows to gently press your knees open. Make sure to keep your spine long and straight, and engage your core muscles to maintain stability. The Garland Pose offers numerous benefits, including stretching the hips, groin, and lower back. Regular practice of this pose can help open tight hip muscles, increase mobility, and alleviate lower back pain. It also engages the leg muscles, particularly the quadriceps and glutes, toning and strengthening them. Additionally, Malasana stimulates the digestive system, improving digestion and reducing bloating. This pose can be particularly beneficial for those experiencing gastrointestinal discomfort or sluggish digestion. The grounding nature of the pose helps calm the mind, reduce stress, and increase overall relaxation. Incorporating the Garland Pose into your exercise routine can contribute to improved physical and mental well-being. However, it is always recommended to consult with a fitness professional or a yoga instructor to ensure correct alignment and proper form. Practice this pose regularly, and reap the many benefits it has to offer.


  • Start by standing upright with your feet slightly wider than hip-width apart.
  • Bend your knees and lower your body into a squat position, keeping your feet firmly on the ground.
  • Bring your palms together at your chest in a prayer position, with your elbows pressing against the inside of your knees.
  • Gently push your knees outwards with your elbows, creating resistance and opening your hips.
  • Engage your core muscles, keep your back straight, and relax your shoulders.
  • Hold the pose for about 30 seconds to 1 minute, breathing deeply throughout.
  • To release the pose, slowly straighten your legs and stand back up.
  • Repeat the Garland Pose Malasana for several repetitions, gradually increasing your hold time and deepening the squat if comfortable.

Tips & Tricks

  • Focus on proper form and technique to get the most benefits from the Garland Pose Malasana.
  • Engage the core muscles throughout the exercise to improve stability and balance.
  • Take slow, controlled breaths to help relax the body and deepen the stretch.
  • Modify the pose as needed by using a block or cushion under the hips if you are unable to comfortably squat down.
  • To increase intensity, try lifting the heels off the ground while in the pose or raising the arms overhead.
  • Incorporate the Garland Pose Malasana into your warm-up routine to improve hip mobility before other exercises.
  • Practice regularly to gradually increase flexibility and strength in the hips, groin, and lower body.
  • Remember to listen to your body and never push through pain or discomfort. Modify or skip the pose if needed.
  • Pair the Garland Pose Malasana with other hip-opening exercises for a well-rounded lower body workout.
  • Consult with a professional fitness trainer or yoga instructor if you have any concerns or specific goals in mind.


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