Garland Pose (Malasana): How to Do the Yogi Squat in Yoga, Benefits, and Modifications

Garland Pose, or Malasana, is a deep squat with the feet flat, the hips dropped below the knees, and the palms pressed together at the chest with the elbows nudging the inner knees apart. It stretches the hips, groin, ankles, and lower back in one shape — and for most people with desk-bound routines, it is one of the most useful (and initially humbling) postures in yoga.

The deep squat used to be an everyday resting position for humans, and it still is in much of the world. Malasana essentially re-teaches it, with props bridging the gap while ankles and hips regain their range.

How to do Garland Pose step by step

1. Stand with your feet slightly wider than hip-width, toes turned out 15–30 degrees.
2. Bend your knees and lower your hips all the way down toward the floor, keeping the heels grounded if possible.
3. Bring your upper arms inside your knees and press the palms together at the center of the chest (Anjali Mudra).
4. Use the elbows against the inner knees to gently widen the legs while lifting and lengthening the spine.
5. Keep the chest lifted and the weight balanced across the whole foot — not dumped into the toes.
6. Hold for 5–10 slow breaths, then either sit back onto the floor or press through the feet to stand.

What if my heels do not reach the floor?

This is the most common sticking point, and it is almost always limited ankle dorsiflexion rather than effort. Three honest fixes:

• Roll a blanket or the edge of your mat under the heels. This is the standard fix and removes the balance struggle immediately.
• Widen the stance and turn the toes out more. A wider base demands less ankle mobility.
• Sit on a block. Placing a yoga block under the sitting bones lets you stay in the shape for minutes instead of seconds, which is where the adaptation happens.

Why heels lift

When the hips sit back into a deep squat, the shin has to travel forward over the foot, which demands ankle dorsiflexion — the joint angle that lets the knee pass over the toes. Adults who sit in chairs all day rarely use the bottom of that range, so the calf and Achilles tighten and the heel pops up to compensate. Wrapping a rolled blanket under the heels does not stretch the ankle; it gives the joint a shorter lever to work with until range returns.

Why a block under the hips beats forcing depth

Sitting on a block turns the shape into a long, supported hold instead of a balance fight. Two or three minutes in that position, a few times a week, is what gradually brings the heels closer to the floor. Forcing an unsupported squat before the ankles are ready just loads the knees and the lower back, not the tissues that need to change.

Ankle range improves with weeks of consistent exposure, not in one session. Holding a supported Malasana for one to two minutes a few times per week is more productive than forcing an unsupported squat.

Benefits of Garland Pose

• Hip and groin mobility — the squat position stretches the adductors and external rotators directly. It pairs naturally with other hip-opening yoga poses.
• Ankle flexibility — one of the few common poses that loads the ankle in deep dorsiflexion.
• Lower-back decompression — the deep squat gently lengthens the lumbar spine and can feel relieving after long sitting.
• Leg and pelvic floor engagement — rising out of the squat strengthens the legs, and the position itself encourages awareness of the pelvic floor.
• A functional movement payoff — a comfortable deep squat carries over to lifting, gardening, playing with kids, and aging well.

Garland Pose and the pelvic floor

The base of the pelvis is loaded in a long, deep squat in a way that standing poses do not match. Many teachers use Malasana as a way to bring attention to the pelvic floor — not as a strengthening exercise, but as a positional one. If you have pelvic floor symptoms (prolapse, postpartum recovery, chronic pelvic pain), work with a pelvic-health physical therapist or a qualified prenatal or postpartum teacher before adding deep holds.

Malasana in prenatal practice

Malasana is often suggested in prenatal classes because it opens the pelvis, but pregnant students should only practice it under the guidance of a qualified prenatal teacher and with their healthcare provider's OK — recommendations change by trimester and by individual circumstances.

Common mistakes to avoid

• Rounding the back and collapsing the chest — keep the spine long; the elbows pressing into the knees help lever the chest up.
• Knees caving inward — track the knees over the toes; the elbow press counteracts the collapse.
• Balancing on the toes with heels floating — unsupported, this strains the knees and turns the pose into a balance fight. Support the heels instead.
• Bouncing — enter and exit slowly; the pose is a sustained stretch, not a dynamic drill.

Malasana variations and progressions

Garland Pose vs Malasana: are they the same?

Yes — they are the same pose. "Malasana" is the Sanskrit name (from mala, garland, the loop of prayer beads worn around the neck); "Garland Pose" is the English translation used in most modern yoga classes. Yoga Journal and many teacher-training manuals use both names side by side. If a class or a teacher says Malasana, they mean the deep yogi squat; if they say Garland Pose, they mean the same shape.

Standing Garland Pose

Some schools teach a "Standing Garland" as the half-way shape between Tadasana (Mountain Pose) and the full deep squat. Feet are wide, knees bent, hands reaching down to the floor inside the feet with the chest lifted and the spine long. It is the position most people hit on the way down and on the way back up, and it is a useful pose in its own right when the hips do not yet sit all the way to the floor — you get most of the hip and ankle opening without needing a block or a wall.

How to work Malasana into your practice

Garland Pose slots in well after standing poses and before seated work. Try this mini-sequence: a few rounds of Sun Salutations to warm up, Wide-Legged Forward Fold, Malasana for 5–10 breaths, then Pigeon Pose on each side. If you prefer slower, fully supported practice, a long block-supported Malasana also fits naturally into a gentle yoga session. Newer students can find broader guidance in our beginner yoga guide.

Frequently asked questions

This article is general information, not medical advice. If you have knee, hip, or ankle injuries, or are pregnant, consult a qualified professional before practicing deep squats.

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