beginner · Malasana
Garland Pose
Malasana
Animated Garland Pose
Scroll to move from a neutral stand into Garland Pose. With reduced motion, the final shape stays still.
Alignment cues
- Sink into a deep squat with both heels down on the floor
- Nestle the elbows inside the knees with palms together at heart height
- Keep the chest lifted and the spine long
- Spread the sitting bones without forcing knees past the toes
- Let breath move evenly through the nose
Variants
- Heels on blanket. Slip a folded blanket under the heels when they do not reach the mat
- Forearms on inner knees. Press the forearms into the legs instead of the elbows
Garland pose (malasana)
Malasana is a deep squat with heels grounded, elbows inside the knees, and palms pressing together at the chest.
Why it helps
NCCIH discusses possible stress-management research for yoga overall, not malasana specifically (Yoga: Effectiveness and Safety (NCCIH)).
How to do it well
Stand with feet mat width, turn toes out slightly, and sink hips toward heels. Press palms together at the sternum and nestle elbows inside the knees without shoving the knees outward. Lift the chest, lengthen the spine, and let the heels stay heavy. If the heels lift, slide a blanket underneath and keep the breath steady.
A common mistake and how to scale it
A common mistake is rounding the upper back to chase depth while the knees collapse in. Scale by placing a low block under the hips and keeping the elbows lightly on the inner knees until the heels reach.
When to use caution
Rise slowly and use a chair for support if balance feels uncertain. NCCIH cites knee or hip injuries, lumbar spine disease, and balance issues as reasons to check with a clinician (Yoga: Effectiveness and Safety (NCCIH)).
Practice with the atlas
Hold five breaths, press into the feet to stand, and shake out the legs before a standing flow.