Pose library›Hip opener poses
Beginner · Hip opener

Garland Pose
Malasana

A deep squat that mobilizes the hips and ankles while encouraging an upright torso.

Instructional illustration of Garland Pose
LevelBeginner
Pose typeHip opener
Primary focusHips, Ankles

How to practice Garland Pose

  1. Stand with feet slightly wider than the hips.
  2. Turn the toes out comfortably and bend the knees.
  3. Lower into a squat with heels grounded or supported.
  4. Bring hands together and lengthen the chest.

Practice tips

  • Place a folded blanket under the heels.
  • Sit on a block for support.
Practice note: Choose a higher supported squat if knees or hips feel strained.
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Understanding Garland Pose

Garland Pose is categorized as a beginner hip opener pose with an emphasis on Hips and ankles. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.

Common practice points

  • Keep sensations away from the knee joint.
  • Use blocks or cushions to support the weight of the legs.
  • Work slowly because hip mobility differs substantially between people.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

Pigeon Pose Eka Pada RajakapotasanaBound Angle Pose Baddha KonasanaFire Log Pose Agnistambhasana

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.