Garland Pose (Malasana)
- Beginner
- Yoga
- Mobility
Garland pose squats all the way down with your feet slightly wider than hip-width and your toes turned out, heels reaching for the floor. Pressing your elbows into your knees opens a stretch through the adductors, glutes and quads. Beginners use it as a warmup, a cooldown or a recovery flow, held for time.
- Muscles
- Adductors, Glutes, Quads
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Stand with your feet slightly wider than hips, toes out.
- Squat all the way down, heels on the floor if possible.
- Press your elbows into your knees, palms together.
- Lengthen your spine and hold, breathing steadily.
Form cues
- Keep your weight balanced through your whole foot.
- Widen your knees gently with each elbow press.
- Relax your shoulders down away from your ears.
Common mistakes
- Heels lift off the floor at the bottom. Sit back slightly to keep your heels down.
- Back rounds forward instead of staying long. Lift your chest and lengthen through your spine.
- Knees fall inward toward each other. Press your knees out with your elbows.
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