An Easy Guide to Garland Pose, or Malasana Garland Pose

Garland Pose, or Malasana Garland Pose, is similar to a traditional squat – so it’s great for building up muscles in the thighs, as well as the gluteal muscles. As this pose also helps to relieve stiffness in the joints, such as the knees and ankles, it’s a great way to relax and unwind at the end of the day.

Garland Pose

Garland Pose stretches out the back and groins and is a comforting counterpose to menstrual pain.

This yoga pose is also a great way of toning the abdomen and thighs.

Watch a clip for this yoga pose 

How to do Garland Pose, or Malasana Garland Pose, in easy steps

Step 1:

Squat on your haunches with your big toes and heels together. If your heels are not flat on the floor, support them with a folded blanket or a block.

Step 2:

Now widen your knees, a bit wider than your hips.

Step 3:

On an exhalation, lean forward, elongating between the thighs, taking any tension out of your feet and ankles.

Step 4:

Join your hands together in front of your heart, palms touching and the fingers pointing up.

Step 5:

Extend the front of the upper body up by pressing your elbows against your inner knees.

Step 6:

To deepen the pose, bend the elbows, wrap the arms around the shins and clasp your hands or fingers behind your back, resting on your lower sacrum.

Step 7:

Stretch up, everything up. 

Hold for 5 to 10 breaths, breathing normally. Slowly increase the duration.  

Step 8:

To come out of the pose, inhale and slowly stand, returning to Mountain Pose (Tadasana).

Garland Pose

Yoga pose category:  Standing

Level: 1

Although this is a beginners’ yoga pose, it does require strength in the legs and a strong sense of balance. Don’t worry if your Garland Pose is a little wobbly – you could try practicing this pose with your lower back pushed against the wall to provide a little extra support. Or put your heels on a block to give you a bit more lift. Eventually, with practice, you will build up the strength to hold this pose freestanding.

Sanskrit words meaning: 

Mala - garland or necklace

Asana - pose

Yoga pose health benefits: 

Like all yoga poses, Garland Pose has many health benefits. Use it to help with the following health conditions:





Yoga pose contraindications: 

Don’t practice Garland Pose if you have any of the following health conditions:

Back injury

Knee injury

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Lucy Edge 

is a yoga advocate and writer with three yoga books to her name, including the beloved travel memoir Yoga School Dropout. She writes regularly for the national press, has authored over 150 guides to types of yoga and yoga poses, discovered nearly 250 proven health benefits of yoga through her painstaking classification of 300 clinical studies, and collected more than 500 personal testimonials to the real life benefits of yoga. She is also the creator of our yoga shop – YogaClicks.Store – handpicking yoga brands that are beautifully made by yogis committed to environmental and social sustainability.