Pose library›Hip opener
Beginner · Hip opener

Garland Pose
Malasana

A deep squat that mobilizes the hips and ankles while encouraging an upright torso.

Instructional illustration of Garland Pose
LevelBeginner
Pose typeHip opener
Primary focusHips, Ankles

How to practice Garland Pose

  1. Stand with feet slightly wider than the hips.
  2. Turn the toes out comfortably and bend the knees.
  3. Lower into a squat with heels grounded or supported.
  4. Bring hands together and lengthen the chest.

Practice tips

  • Place a folded blanket under the heels.
  • Sit on a block for support.
Practice note: Choose a higher supported squat if knees or hips feel strained.
AdvertisementReserved for a relevant, non-intrusive sponsor