Garland Pose Yoga: Embracing Grounding and Flexibility


Garland Pose, also known as Malasana, is a yoga asana that involves squatting down with the feet close together while the torso is positioned between the thighs. This pose is renowned for its ability to cultivate grounding and flexibility within the body, making it a popular choice for yoga practitioners of all levels. By practicing Garland Pose, individuals can strengthen their lower body, improve flexibility, and experience a sense of grounding and stability. In this article, we will delve into the historical origins of Garland Pose, explore the benefits it offers, learn how to properly perform the pose, discuss modifications and variations, and provide tips for beginners.

What is Garland Pose Yoga?

Garland Pose is a deep squatting posture that requires flexibility in the hips, ankles, and lower back. In this pose, the feet are positioned close together with the heels slightly lifted off the ground, and the hips are lowered as the practitioner squats down. The torso is then brought forward and positioned between the thighs, allowing for a deep stretch in the hips and groin. The hands can be brought together in prayer position in front of the chest or extended forward for additional balance. Garland Pose provides a unique opportunity to ground oneself and connect with the earth’s energy while also working on strength and flexibility.

Historical Origins of Garland Pose

Garland Pose has deep roots in ancient yogic traditions and is believed to have originated in India. In the ancient yogic texts, such as the Hatha Yoga Pradipika and the Gheranda Samhita, there are references to this pose and its benefits. The pose is often associated with the Hindu god Lord Shiva, who is known as the Lord of Yoga. It is said that Lord Shiva used to sit in a deep squatting position for meditation, symbolizing his connection to the earth and his ability to ground himself. Over time, Garland Pose has been passed down through generations of yoga practitioners and has become a staple in many yoga practices around the world.

Benefits of Practicing Garland Pose

The practice of Garland Pose offers numerous benefits for both the body and the mind. Here are some of the key advantages of incorporating this pose into your yoga routine:

  1. Strengthening the lower body: Garland Pose primarily targets the muscles of the lower body, including the quadriceps, hamstrings, calves, and glutes. By holding the squatting position, these muscles are engaged and strengthened, leading to increased stability and balance.
  2. Improving flexibility: One of the main focuses of Garland Pose is to improve flexibility in the hips, groin, and ankles. As the practitioner deepens the squat and brings the torso forward, the hip and groin muscles are stretched, allowing for greater range of motion and flexibility.
  3. Opening the hips: Garland Pose provides an excellent stretch for the hip muscles, which tend to become tight due to prolonged sitting or sedentary lifestyles. Regular practice of this pose can help release tension in the hips and increase mobility.
  4. Activating the core: While in Garland Pose, the abdominal muscles are naturally engaged to maintain balance and stability. This activation of the core muscles helps improve core strength and can benefit overall posture.
  5. Enhancing digestion: The compression of the abdomen in Garland Pose stimulates the digestive organs, promoting healthy digestion and helping to alleviate digestive issues.
  6. Cultivating grounding and stability: Garland Pose requires a strong connection to the earth, both physically and mentally. By grounding the feet and focusing on the breath, practitioners can experience a sense of stability and rootedness.
  7. Calming the mind: The deep squatting position in Garland Pose can have a calming effect on the nervous system, helping to reduce stress and anxiety. This pose encourages the release of tension and allows for a deeper connection with the breath.

Strengthening the Lower Body with Garland Pose

Garland Pose is an excellent pose for targeting and strengthening the muscles of the lower body. Here are some key points to consider when practicing Garland Pose for lower body strength:

  1. Engage the quadriceps: As you lower yourself into the squat, actively engage the quadriceps by pressing the thighs firmly together. This will help build strength in the front of the thighs.
  2. Activate the glutes: To further strengthen the lower body, focus on activating the glute muscles. Squeeze the glutes as you hold the pose, which will provide stability and strengthen the muscles in your buttocks.
  3. Lift the heels: If you find it challenging to keep the heels on the ground, it’s okay to lift them slightly. This modification can help ease the pressure on the ankles and gradually build strength in the lower legs.
  4. Use props: If you have difficulty maintaining balance or need additional support, you can use props such as blocks or blankets to provide stability. Place the props under your heels to elevate them slightly and make the pose more accessible.
  5. Hold the pose: Aim to hold Garland Pose for at least 30 seconds to one minute, gradually increasing the duration as you build strength. Remember to breathe deeply and evenly throughout the pose.

Improving Flexibility through Garland Pose

Garland Pose is renowned for its ability to improve flexibility, particularly in the hips, groin, and ankles. Here are some tips to help you maximize the benefits of Garland Pose for flexibility:

  1. Warm-up before practicing: It’s essential to warm up your body before attempting deep stretches. Engage in some gentle yoga poses or dynamic movements that target the hips and lower body to prepare your muscles for Garland Pose.
  2. Ease into the pose: Start by squatting down as far as is comfortable for you, with the feet slightly wider apart if needed. As your flexibility increases, gradually bring the feet closer together and work towards bringing the torso between the thighs.
  3. Use a support: If you have difficulty squatting down fully, you can use a support, such as a block or bolster, under your hips or heels. This will reduce the intensity of the stretch and allow you to gradually work towards a deeper squat.
  4. Focus on the breath: As you settle into Garland Pose, bring your attention to your breath. Take slow, deep breaths and visualize the breath flowing into the areas that feel tight or restricted. With each exhale, try to release any tension or resistance in the muscles.
  5. Practice regularly: Consistency is key when it comes to improving flexibility. Aim to practice Garland Pose regularly, gradually increasing the duration and intensity of the pose as your flexibility improves over time.

How to Properly Perform Garland Pose

To properly perform Garland Pose, follow these step-by-step instructions:

  1. Start in a standing position: Begin by standing with your feet hip-width apart and your arms relaxed by your sides.
  2. Step your feet wider apart: Take a wider stance, with your feet slightly wider than hip-width distance. Turn your toes slightly outward to create space for the hips.
  3. Bend your knees: Slowly start to bend your knees as if you were sitting back into a chair. Keep your heels on the ground if possible, or lift them slightly if needed.
  4. Bring your torso forward: As you squat down, bring your torso forward and position it between your thighs. Keep your back straight and your chest lifted.
  5. Bring your hands together: You can choose to bring your hands together in prayer position in front of your chest, or extend them forward for additional balance. Find a hand position that feels comfortable for you.
  6. Lengthen your spine: Focus on lengthening your spine as you breathe deeply. Imagine a string pulling the crown of your head towards the sky, creating space between each vertebra.
  7. Hold the pose: Stay in Garland Pose for 30 seconds to one minute, or longer if comfortable. Continue to breathe deeply and evenly throughout the pose.
  8. Release the pose: To come out of Garland Pose, press through your feet and straighten your legs, coming back into a standing position.
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Modifications and Variations of Garland Pose

Garland Pose can be modified or varied to suit your individual needs and abilities. Here are some modifications and variations to consider:

  1. Heel support: If you have difficulty keeping your heels on the ground, place a folded blanket or a rolled-up mat under your heels. This will provide support and reduce strain on the ankles.
  2. Elevated support: If squatting down fully is challenging, you can use props such as blocks or a bolster to support your hips. Place the props under your hips to elevate them slightly, making the pose more accessible.
  3. Wide-legged variation: For individuals with tight hips or limited flexibility, a wider-legged variation of Garland Pose can be practiced. Instead of bringing the feet close together, take a wider stance, allowing for a more comfortable squat.
  4. Dynamic movement: To enhance the benefits of Garland Pose, you can incorporate dynamic movements into the pose. For example, you can gently sway from side to side or rock back and forth while in the squatting position. These movements can help release tension and increase mobility.
  5. Prayer twist: Once you are comfortable in the basic Garland Pose, you can explore a variation known as the “prayer twist.” From the squatting position, bring your hands together in prayer position in front of your chest. Then, twist your torso to one side, placing one elbow on the outer edge of the opposite knee. Hold the twist for a few breaths, then repeat on the other side.

Precautions and Contraindications for Garland Pose

While Garland Pose is generally safe for most individuals, there are a few precautions and contraindications to consider:

  1. Knee or ankle injuries: If you have a knee or ankle injury, it’s best to avoid Garland Pose. The deep squatting position can put strain on these joints and exacerbate any existing issues.
  2. Lower back issues: Individuals with lower back pain or injuries should approach Garland Pose with caution. It’s essential to listen to your body and modify the pose as needed to avoid any discomfort or pain.
  3. Pregnancy: Pregnant women should consult with their healthcare provider before practicing Garland Pose. As the pose involves deep squatting and compression of the abdomen, it may not be suitable for all stages of pregnancy.
  4. High or low blood pressure: If you have high or low blood pressure, it’s important to approach Garland Pose mindfully. Avoid straining or holding your breath while in the pose, and modify as needed to maintain a steady and comfortable breath.
  5. Recent surgeries: If you have recently undergone surgery, especially on the hips, knees, or ankles, it’s best to avoid Garland Pose until you have fully recovered and received clearance from your healthcare provider.

Incorporating Garland Pose into Your Yoga Routine

Garland Pose can be incorporated into your yoga routine in various ways. Here are some suggestions on how to include this pose in your practice:

  1. Warm-up pose: Use Garland Pose as a warm-up pose to prepare your body for more intense stretches or standing poses. Spend a few minutes in Garland Pose to open up the hips and improve flexibility before moving on to other asanas.
  2. Seated meditation: Use Garland Pose as a seated meditation pose. After practicing a series of yoga poses, sit in Garland Pose to ground yourself and connect with your breath. This pose can provide a sense of stability and calmness, making it an ideal posture for meditation.
  3. Transitional pose: Incorporate Garland Pose as a transitional pose between different standing poses. For example, you can flow from Warrior II to Garland Pose before moving into a balancing pose or a forward fold.
  4. Yin yoga practice: Garland Pose is a popular choice in yin yoga, a slow-paced style of yoga that focuses on deep stretching and relaxation. Include Garland Pose in a yin yoga sequence to target the hips and lower body muscles.
  5. Cooling down: End your yoga practice with Garland Pose to help cool down the body and release any remaining tension. Spend a few minutes in the pose, focusing on your breath and allowing your body to relax and unwind.

Tips for Beginners Practicing Garland Pose

If you are new to Garland Pose, here are some tips to help you get started:

  1. Start slowly: Begin by squatting down as far as is comfortable for you. There’s no need to force yourself into a deep squat right away. Gradually work towards a deeper squat as your flexibility improves over time.
  2. Use props for support: If you find it challenging to maintain balance or need extra support, use props such as blocks or blankets. Place them under your hips or heels to provide stability and make the pose more accessible.
  3. Focus on alignment: Pay attention to your alignment in Garland Pose. Keep your knees in line with your toes, and avoid letting them collapse inward. Engage the core to maintain a straight back and a lifted chest.
  4. Breathe deeply: Remember to breathe deeply and evenly throughout the pose. Use the breath to help you release tension and deepen the stretch in the hips and groin.
  5. Be patient and gentle: Garland Pose may feel intense at first, especially if you have tight hips or limited flexibility. Be patient with yourself and avoid pushing yourself too hard. Approach the pose with a sense of gentleness and compassion for your body.


Garland Pose, or Malasana, is a powerful yoga pose that offers a multitude of benefits, from strengthening the lower body to improving flexibility and cultivating grounding and stability. By incorporating Garland Pose into your yoga routine, you can experience the transformative power of this pose and enhance your overall well-being. Remember to practice with patience, listen to your body, and make modifications as needed. Whether you are a beginner or an experienced yogi, Garland Pose provides an opportunity to embrace grounding and flexibility on and off the mat.

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