Garland Pose
Mālāsanaमालासन
A deep squat with the hands at the heart, opening the hips and settling the spine.
- Foundational
- 30–60 seconds
- Difficulty 2 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Stand with feet slightly wider than hip-width, toes turned out.
- 02
Bend the knees and lower the hips toward the floor.
- 03
Bring the palms together at the chest and press the elbows against the inner knees.
- 04
Lengthen the spine and lift the chest without rounding the upper back.
- 05
Keep the heels down or support them on a blanket.
Benefits
- Opens hips, groin and ankles
- Lengthens the lower back
- Improves mobility for sitting and squatting
- A grounding shape for anxious days
Breath
Breathe into the belly and lower ribs; let the exhale soften the hips.
Cautions
Variations
- Supported squat
- Sit on a block for a comfortable hold.
- Heels elevated
- Roll a towel under the heels to release the ankles.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.