yoga download

Garland Pose


Also known as a yoga squat, Malasana is a deep hip opening posture that stretches your groins, ankles and pelvic muscles.

Step By Step

  1. From a standing position, squat down and lower your hips toward the floor while keeping both feet connected to the ground.
  2. Separate your knees wider than your torso so that your elbows are to the inside of your knees. Bring your hands together in a prayer position.
  3. At first, you can turn your heals inward and your toes out and widen your stance as needed. As you become more flexible, turn your toes inward (feet parallel to one another) and begin to inch your feet closer together. Distribute more weight towards the outer edges of your feet so that you do not collapse into your arches.
  4. As you lower your hips toward the ground, continue lengthen your spine and pull your shoulders back.
  5. Hold for at least 30 seconds and breathe deeply. To release, straighten your legs and come to a standing position, or a Standing Forward Bend.
Pose Name

Other Names

  • Seated Frog Pose
  • Yoga Squat


  • Stretches ankle, groin, pelvic, and lower back muscles
  • Improves balance and range of motion (knees)
  • Improves focus and calms the nervous system
  • Stimulates digestive system


  • Knee injury
  • Ankle injury
  • Lower back or disc injury


  • You can sit up higher and rest your elbows on your knees if you have limited range of motion in your knees or ankles
  • You can sit on a block to ease any knee or ankle tension
  • You can roll up a blanket or a towel under your feet if you are unable to keep your heals down


This posture stimulates the Root Chakra (Muladhara) as well as the Sacral Chakra (Svadhisthana) and invites a sense of grounding, security, creativity, connectivity.