Seated · beginner

Garland Pose

Malasana

A deep squat with the heels down — a resting position in much of the world and a mobility project in most of LA.

Garland Pose Photograph coming soon

A rigged MakeHuman figure animated into Garland Pose from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog. A deep squat with the heels down and the elbows inside the knees. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Stand with feet a little wider than hip-width, toes turned slightly out.
  2. Bend the knees and lower the hips toward the floor.
  3. Bring the palms together and press the elbows lightly against the inner knees.
  4. Lift the chest and keep the spine long.

Why it helps

  • Opens the hips, groin and ankles
  • Mobilises the lower back in flexion
  • Builds the ankle range that squatting and lunging need

Common mistakes

  • Letting the heels lift and the back round to get lower.
  • Forcing the knees wide with the elbows.

Before you try it

  • Skip or heavily support with knee injuries. Sit on a block if the heels won't reach.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Block or folded blanket under the heels.
  • Sit on a block entirely.
  • Back against a wall.

Where this pose shows up

Styles yin prenatal

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