Malasana Garland Yoga pose

Malasana, the Garland Pose, is a deep squat in which the feet stay grounded, the hips lower toward the heels, and the hands often press together at the heart with the elbows gently pressing the inner knees wider. Mala means garland, and the name is thought to reflect the rounded, wreath-like shape the body forms as the spine curves and the arms wrap around the bent knees.

Benefits of Malasana

The deep squat opens the hips, groin, and inner thighs while stretching the ankles and calves, areas that receive little attention in most modern movement. Regular practice can improve the ankle mobility needed for a comfortable resting squat, a position common in many cultures but often lost with years of chair sitting.

Malasana can also support healthy digestion, since the compressed, folded position gently massages the abdominal organs, and it is traditionally used to encourage groundedness and a settled connection to the lower body and the earth.

Step-by-Step: How to Practise Malasana

Step 1: Set the feet

Stand with the feet slightly wider than hip-width, toes turned out at a comfortable angle. Wider feet and more externally rotated toes generally make the squat more accessible for tighter hips.

Step 2: Lower into the squat

Bend the knees and lower the hips down and back, aiming to bring them as close to the heels as comfortably available. If the heels lift off the floor, place a folded blanket under them for support.

Step 3: Bring the hands to the heart

Bring the palms together at the centre of the chest and gently press the elbows against the inner knees, encouraging the knees to widen without forcing them.

Step 4: Lengthen the spine

Lift through the crown of the head to keep the spine long rather than collapsing forward. The chest stays reasonably open even as the hips sink low.

Step 5: Breathe and stay

Hold for five to ten slow breaths, feeling the hips and groin gradually soften with each exhale. Come up slowly, pressing through the feet to stand.

Modifications and Props

A folded blanket or wedge under the heels is the most useful support for anyone whose heels lift off the floor in the squat, which is extremely common with tighter calves or ankles. Sitting on the edge of a low block or bolster is another good option while ankle mobility develops.

Holding onto a stable support, such as a doorframe or a sturdy chair, can help maintain balance for those newer to the deep squat or managing knee sensitivity.

Common Mistakes

Forcing the heels flat to the floor before the ankles are ready is a common mistake that often causes the lower back to round excessively. Support the heels with a prop rather than sacrificing spinal length.

Letting the knees collapse inward rather than tracking over the toes can strain the knee joint. Keep gentle outward pressure through the knees throughout the hold.

Mohan Chute's Teaching Note

Malasana is a humble pose, and I often notice it is where students discover how much modern sitting has taken from the body. A resting squat was once an ordinary human position, and returning to it, even briefly, can feel surprisingly unfamiliar.

I encourage students to treat the pose as reclaiming something rather than achieving something. There is no need to force the depth of the squat; simply spending time near the edge of your current range, breathing steadily, is the practice.

Contraindications / Who Should Avoid It

Approach Malasana cautiously with acute knee injury, significant knee arthritis, or ankle instability. Late-stage pregnancy may require a wider stance or additional support, and anyone with balance concerns should practise near a wall or stable support.

If you feel sharp pain in the knees rather than a stretching sensation in the hips and ankles, come out of the pose and try a shallower squat with more support under the heels.

Frequently Asked Questions

Why do my heels lift off the floor in this squat?

Tight calves or limited ankle mobility usually cause the heels to lift. Support them with a folded blanket rather than forcing them flat, and ankle flexibility tends to improve with consistent practice.

Is Malasana good for digestion?

Traditionally yes. The folded, compressed shape can gently support digestive movement, though it is not a treatment for digestive conditions.

Can I practise Malasana during pregnancy?

Many practitioners do with a wider stance and appropriate support, but check with a prenatal-qualified teacher for your specific circumstances.

How is Malasana different from a regular squat?

The yogic version emphasises a long spine, hands at the heart pressing the knees wide, and slow, steady breath, rather than the movement-based squat used in general fitness training.

How long should I hold Malasana?

Five to ten breaths is a good starting point. With consistent practice, some practitioners rest in the position for several minutes as a grounding pause.