Garland Pose

Category: Hip Opener Level: Beginner Sanskrit: Malasana

Step-by-Step Guide

Stand with feet slightly wider than hip-width, toes turned out

Bend knees and lower hips into a deep squat

Bring elbows inside knees, palms together at heart

Use elbows to gently press knees apart

Keep chest lifted and spine long

Hold 30 seconds to 1 minute

Opens inner groins, hips and lower back. Stretches ankles and calves. A natural resting pose in many cultures.

Place a rolled blanket or block under heels if they don't reach the floor.

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Q: Is Garland Pose (Malasana) safe for the knees?

When practiced correctly with the knees tracking over the toes, it is safe. Avoid if you have a knee injury. Use heel support and go gradually.

Watch step-by-step demonstrations on YouTube.