How To Do: Garland Pose (Malasana) Aka The Yogi Squat

ByFrancois

Also Known As: Yogi Squat

Targets: Hips, Groin Muscles, Ankles, Quads, And Abdominal Muscles

Level: Beginner To Intermediate

Sitting for long periods can shorten and tighten the muscles related to coming into a squat. This may cause poor posture and back pain.

Thus, many people find squatting very uncomfortable for their hips and feet and that is why Garland Pose is such an effective way to reverse the tightness caused by sitting for too long.

Garland pose (Malasana) is a deep squat that opens and lengthen the hip muscles and relieves tightness in the pelvis. It’s a common pose and is practiced in most yoga styles including Hatha, Iyengar and Vinyasa Yoga.

This pose is beginner friendly and can easily be modified to suit your current fitness level to avoid discomfort and pain. Over time this will become a very comfortable and relaxing pose to be in.

RELATED ARTICLE – 5 Beginner Yoga Poses For Tight Hips And Lower Back Pain.

How to do: Garland Pose (Malasana)

Step-by Step

  1. Start in Mountain Pose (Tadasana) with your arms at your sides.
  2. Begin by stepping with your feet more than hip width apart and your palms together.
  3. Bend your knees and pivot your toes out slightly, as you lower down into a squat. Separate your thighs slightly wider than your torso. (if your heels lift support them with a folded mat or blanket.
  4. Lean forward with your torso between your inner thighs.
  5. Place your upper arms inside your knees and bend your elbows to bring your palms together in prayer position (Anjali Mudra).
  6. With your arms as close to parallel to the floor as possible, use your elbows to gently press your knees open and feel the stretch.
  7. Shift your weight into your heels and keep your core engaged.
  8. Keep your spine straight and chest lifted, your shoulders relaxed and away from your ears. Your shoulder blades down and back and your hips down toward the ground. Keep your gaze forward.
  9. Stay in the pose for 5 breaths.
  10. To exit the pose. Inhale as you straighten the legs and move into Standing Forward Bend (Utanasana) and return to Mountain Pose (Tadasana).

Modifications for Garland Pose (Malasana)

Like many other poses, the Garland Pose can be modified to suit your current level.

  • You can place a block or two under your butt if it’s difficult to squat and you need more support.
  • If you have difficulty balancing, you may do this pose with your back against a wall or place your hands on a chair.
  • If your heels come off the ground, place a folded mat or towel under them for extra support.

Advanced Modification 1 – Lean forward until your inner thighs press against the sides of your torso. Reach your arms forward, then swing them out to the sides, and tuck your shins into your armpits. Clasp your ankles from the outside, lean forward and try to reach the mat with your forehead.

Advanced Modification 2 – Press one hand into the ground with a straight arm that’s pressing against your inner thigh. Now lift the other hand to the sky while twisting.

Beginner Mistakes:

  • Your hips are above your knees and your weight too far forward – There is no benefit in this position. Rather use two blocks to sit on and drop all the way into the pose.
  • Your heels come up when you squat – This can be caused by many different things not just tight muscles or tendons. For extra support, place a folded mat under your heels to help with your balance.
  • Your shoulders hunch up toward your ears – Squeeze your shoulder blades behind you to help open up your chest.
  • You have a rounded back when in the pose – This can be caused by a weak core or spinal muscles, or a tight spine. Sit on two yoga blocks and focus on correct pose alignment. Lengthen the front of your body and keep your spine long.
  • Your toes turn outward – This is ok but work toward keeping your feet closer to parallel.

Caution:

  • Avoid jerking, pulling, pushing, or forcing any movement in the pose.
  • Do not bounce up and down when in the pose. This puts unnecessary strain on your knees and hip flexors.
  • Avoid the pose if you experience knee pain or try a modified version.
  • Always work within your own range of limits and abilities.

Benefits of Garland Pose (Malasana)

  • Malasana improves range of motion by opening the hips, groin and stretching the feet, ankles, and torso.
  • It tones the abdominal muscles and improve your balance.
  • Helps to relieve stress and anxiety.
  • Malasana aids in digestion and acts as a massage for the intestines.

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