Garland (Malasana)
Pose Overview
| Common Name | Garland |
| Traditional Sanskrit Name | Malasana |
| Sanskrit Name Pronunciation | mah-LAHS-uh-nuh |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Straight ahead or the nose |
Garland, or Malasana in Sanskrit, is a yoga pose that is said to be beneficial for stretching out the hips and inner thighs, as well as for promoting a sense of balance and focus. The name of the pose comes from the fact that it resembles a garland, with the body in a squatting position and the arms stretched out in front of the body. The pose is said to be helpful for increasing flexibility and strength in the legs, hips and lower back, and for promoting a sense of balance and focus. It is also said to be beneficial for relieving stress and anxiety, and for promoting a sense of inner peace.
Benefits of Garland
Strengthening the core and hip muscles, stretching the groin, hamstrings and lower back, Improving balance, grounding and focus,
How to Enter Garland
Begin in a wide-legged stance, with your feet about as far apart as your mat. Bend your knees and lower your hips towards the ground, keeping your back straight and your chest lifted. Bring your hands to your lower back, fingers pointing down and elbows close to the body. Press the inner edges of your feet firmly into the mat and engage your thigh muscles. Hold the pose for 5-10 breaths, then release.
How to Exit Garland
Slowly straighten your legs and come back to a standing position. Take a few deep breaths before moving on to your next pose.
Common Garland Modifications & Variations
Use blocks under the hands for support. Bring the heels together with the toes turned out for an easier variation. For a deeper stretch, bring the hands to the floor in front of the feet. Place a rolled-up blanket under the heels for added support.
Common Mistakes with Garland
Over-arching the lower back. Not engaging the thigh muscles. Not keeping the chest lifted.
Safety Guidance
Avoid this pose if you have knee or ankle injuries. Be mindful of your lower back and avoid over-arching it. Keep your breath steady and steady throughout the pose.
