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Malasana (Garland Pose)

Elisha in Malasana (Garland Pose), feet wide, hips low, hands at heart center, elbows pressing knees open
Come back to earth, sink and stay.

Malasana, or Garland Pose, is a deep squat that opens the hips, groin, and ankles while lengthening the lower back. It's a natural human resting position, many cultures around the world sit in a squat like this for daily activities, but modern lifestyles mean most people have lost the mobility for it. With regular practice, Malasana improves hip and ankle flexibility and relieves lower back tension.


How to Practice Malasana (Garland Pose)

  1. Stand with your feet slightly wider than hip-width apart, toes turned out to about 45 degrees.

  2. On an exhale, bend your knees and lower your hips into a squat.

  3. Keep your heels on the floor (or place a rolled blanket under them if they lift).

  4. Bring your palms together at your heart and use your elbows to gently press your inner knees outward.

  5. Lengthen through your spine, avoid rounding your lower back.

  6. Hold for 5-10 breaths.


Modifications & Variations

  • Blanket under heels: If your heels don't reach the floor, roll up a blanket and place it under them for support.

  • Sit on a block: Place a block under your seat to reduce the depth of the squat while you build flexibility.

  • Hold a door frame: Grip the sides of an open doorway in front of you to help you maintain balance and sit deeper.



Bring Your Practice to Life


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Free Yoga in Golden Gate Park


Every summer I teach free outdoor classes at the Whale's Tail in Golden Gate Park, June through October. Bring your mat, bring a friend, and meet me on the grass.


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