Garland Pose (Malasana): Benefits, Steps, Variations

Garland pose is one of those deceptively simple asanas that isn’t as easy as it looks and yet provides major benefits. Use this pose to open the hips and torso, to strengthen the feet and ankles, to calm a busy mind, and to counteract the negative effects of sitting at a desk for most of the day. 

Use this guide to ease into garland pose, which can be difficult for many people initially. Don’t force it. Take it slowly, using modifications if needed, and with practice you’ll get all the benefits. 

What Is the Garland Pose? 

Garland pose is malasana in Sanskrit. A mala is a garland of beads used for meditation and prayer. The full garland pose involves wrapping the arms around the body like a string of beads. 

Garland is a deep squatting pose that is initially difficult for most people who are used to sitting in desk chairs or lounging stretched out on sofas. It’s worth trying and building up to, though. Sitting in a deep squat pose is a natural position that many of us have unlearned, and it comes with several benefits. 

What Are the Benefits of Garland Pose?

While it’s a simple pose, you’ll get several benefits from adding garland to your practice: 

It’s a Hip Opener

If you sit most of the day, as many people do, you likely have tight hips with minimal mobility. This is a hip-opening pose that might initially feel uncomfortable. As you open the hips by doing it more, it will begin to feel more natural. 

Try these other yoga poses for tight hip flexors. 

Return to Your Roots with a Deep Squat

Opening the hips is just one way this pose counteracts the sedentary nature of modern life. Sitting in a deep squat is a position that has become unnatural to most of us but is in fact quite natural for the human body. People in many cultures still sit this way and are stronger and more flexible as a result. 

Strengthen the Feet and Ankles

A squat obviously builds strength in the legs, but consider also how hard your feet and ankles work in this pose to support and balance your weight. 

Improve Digestion

This pose stretches the torso and spine, making more room for internal organs. This can help aid digestion. It also improves circulation, which also supports digestion. 

Develop Balance and Posture

Aligning the body in garland pose promotes good posture. It also requires balance. You might find this difficult initially, but keep working on the pose and it will improve your posture and build core strength to help you balance better. 

Calm Your Mind

From a mental health perspective, garland pose is great for calming and quieting the mind. It is a grounding pose with a focus on the root chakra. Use it when you struggle to stop racing thoughts and need a few minutes of peace. 

Learn more about yoga and the root chakra here. 

How to Do Garland Pose

Follow these steps to get into garland pose, using some of the modifications described below if necessary: 

1. Stand with your feet as far apart as the width of a yoga mat. 

2. Bend at the knees as you lower down into a deep squat. If you’re new to the pose, go down slowly and back out of it if you feel pain or significant discomfort. 

3. Depending on how tight your hips are, you might need to widen the stance. Narrow the stance as your hips get more mobile and flexible. 

4. Keep your weight back, more in your heels than in the balls of the feet. 

5. Allow your toes to turn slightly out but not too far. 

6. Place your arms inside of your knees, bent at the elbows and with hands in prayer position. 

7. Stay engaged in this pose by pressing your upper arms and thighs into each other. 

8. Relax your shoulders away from your ears and focus on lengthening and straightening the spine. Keep your chest lifted. 

9. Straighten your legs and stand to exit the pose. 

Don’t force anything in this pose. If it doesn’t feel right or if you have pain, stop doing it. You can also try some of the modifications below. 

Modifications for Garland Pose

Garland is considered a beginner pose, but it can still be difficult to get into if you are not used to squatting. You can still get benefits from the pose with modifications. These changes can also help you build up to the complete pose without modifications. 

If you can’t hold the position or go down as deeply as you’d like, place blocks under your seat. You can lower the support as you build the flexibility to deepen the pose. Put a towel or blanket under your heels if they don’t touch the floor. 

Use a chair for balance and to hold yourself in a higher position as you work toward deepening the squat. Try doing the pose with your back against the wall to help guide form and alignment. This is also useful if you don’t quite have the leg strength yet to hold the pose without support. 

Garland Pose Variations

You can vary garland pose to make it more challenging. Try bringing your feet more parallel to each other. Then try bringing them in closer, reducing the width of the stance. You can also remove the pressure between the upper arms and thighs. This support helps you balance. Remove it and see if you can stay upright with a long spine and torso. 

Once you’ve mastered the pose, try malasana II, an extension or completion of garland pose. From garland pose, lean your torso forward between your legs. Stretch your arms forward and bring the backs of the upper arms in front of the shins with elbows bent.

Reach for your feet and wrap your hands around the backs of your ankles. Your head should rest on the floor. If it doesn’t reach that far, rest it on a folded towel or block. If you can, let go of your ankles and reach your hands back, clasping them behind your lower back. 

Safety Considerations for Garland Pose

As with any yoga pose, this one isn’t right for everyone in every situation. It puts a lot of pressure on the knees and the lower back. If you have any injuries in these areas, either don’t do the pose or talk to your doctor or physical therapist about whether or not you can attempt it. If it’s borderline, you can try modifications to take some of the pressure off. 

Hip or ankle injuries or pains may also be contraindications for doing garland pose. Listen to your body and modify or avoid this pose if it doesn’t feel right. 

Advance Your Training and Become a Yoga Teacher

Garland pose is a great asana for busy modern lives. Use it to open the hips after a long day at a desk. Or, even better, use it throughout the day on quick breaks from sitting. Use it when your mind is racing or you feel stressed, and it will help calm and ground you. 

Check out the ISSA’s Yoga Alliance-approved 200-hour teacher training program if you are interested in deepening your own practice or are thinking of becoming an instructor. Learn online and at your own pace.