Garland Pose (Malasana)

Garland Pose is a deep squat that opens the hips, groins, and lower back while strengthening the ankles and improving overall lower-body mobility. It is particularly beneficial for those who spend extended time sitting, as it counteracts hip tightening and pelvic compression by encouraging the pelvis to drop toward the floor in a natural squatting position. The posture is performed by standing with feet slightly wider than hip-width, turning the toes out, and lowering the hips toward the ground while pressing the elbows into the inner thighs and bringing the palms together at the chest.

Cues

• Press your elbows gently into the inner knees to coax the thighs wide, and simultaneously resist the elbows with the inner thighs to create balanced tension.
• Keep the chest lifted and the spine long rather than rounding the upper back, using the hands-to-heart position to help maintain that lift.
• If the heels lift, roll a blanket or place a wedge under them so the ankles and lower back can release without strain.
• Breathe slowly and deeply into the bowl of the pelvis, allowing each exhale to soften the groin muscles a little more.