Malasana
Garland Pose (Yogic Squat)
Malasana, or Garland Pose, is a deep squat with feet close together and hands at heart center, opening the hips and groin while improving ankle and lower-back mobility.
How to do Garland Pose (Yogic Squat)
- 1Stand with feet slightly wider than hip-width, toes turned out slightly.
- 2Lower into a deep squat, keeping your heels on the floor if possible.
- 3Bring your palms together at your chest, pressing your elbows gently against your inner knees.
- 4Lengthen your spine and hold for 5-8 breaths.
Benefits
- Opens hips and groin
- Improves ankle and lower-back mobility
- Commonly used in PCOS and prenatal yoga routines for hip mobility
Precautions
- In later stages of pregnancy, practice with support such as a block under the hips or by holding a stable surface
- If your heels don't reach the floor, place a rolled towel or block under them for support
Helps with
Frequently asked questions
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