Garland Pose
Malasana · A deep, wide yoga squat with hands at the chest — opens the hips and ankles and counters a day of sitting.
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Muscles worked
Strengthens
Also works
Stretches
- Equipment
- None
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Garland Pose
- 1Stand with your feet a little wider than your hips, toes turned out.
- 2Squat all the way down, keeping your heels on the floor if you can.
- 3Bring your palms together at your chest and press your elbows into your inner knees.
- 4Lift your chest and hold for 5–8 breaths.
When to pick it: Pick it for hip and ankle mobility before squats, or to unwind after long sitting.
Form cues
- Elbows press knees out
- Chest lifted
- Roll a mat under your heels if they lift
Common mistakes
- Collapsing the chest forward
- Knees caving in
- Forcing the heels down with pain
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
Poses that work or stretch the same areas.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.