Asana · Practise on your own
Malasana
Garland pose
Garland pose. A deep squat with the heels down and the palms together.
Awaiting subject reviewWritten from our source material and not yet checked by a teacher of this practice. Read it as reference, and learn the practice from someone who teaches it.
- Meaning
- mala = garland, asana = seat or posture
- Family
- Hip opener
- Level
- Beginner
- Gaze
- Nose
Take care
Go gently with knee injury.
How it is done
- 1
Breathe freely
Stand with the feet a little wider than the hips, toes turned out.
- 2
Breathe out
Squat down between the heels, keeping them on the floor if they reach.
- 3
Breathe freely
Bring the palms together and press the elbows gently against the inner knees. Stay for several breaths.
Holding it
Several breaths.
Making it easier
Sit on a block, or place a rolled blanket under the heels.
What the tradition says it does
- Opens the hips and ankles
- Lengthens the low back
Sources and tradition
- YOG Union App Content Map, 2 November 2026, p. 4