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Garland Pose: Malasana | Traditional

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Benefits

Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.

Props

No-props

Hold Time

5 to 8 breaths

Cautions

Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.

Entering Garland Pose

Stand with the feet slightly wider than the hips. Bend the knees deeply and lower into a squat. Bring the palms together and press the elbows into the inner knees. Take a steady inhale to create length, then use the exhale to settle into the final shape.

Exiting Garland Pose

Press into the feet. Lift the hips and rise back up to standing. Pause in a neutral position for a moment before continuing.