Garland Pose Guide: Benefits, Techniques, and Variations

Garland Pose Guide: Benefits, Techniques, and Variations

The yoga world has many poses or 'asanas,' each with its challenges and benefits. One pose, called the Garland Pose or Malasana, is particularly simple but has a profound impact. This blog post explores this pose - its history, how to do it, its benefits, variations, and tips. Whether you're new to Meditation or have been practicing yoga for a while, mastering Malasana can take your practice to a new level. By providing a comprehensive guide to this pose, I hope to help you understand it better and improve your yoga practice.

The Historical Roots Of Malasana

The Garland Pose, traditionally known as Malasana, originates from the Sanskrit words 'Mala' meaning 'garland' and 'Asana' meaning 'pose'. Rooted in ancient yogic traditions, Malasana is more than just a physical posture; it's a connection to the earth, a symbol of gratitude and humility.

Garland Pose

How To Perform Garland Pose Correctly

Here is step-by-step guidance to perform the Garland pose perfectly:

  1. Begin in a standing position, with your feet about yoga mat-width apart.
  2. Exhale and slowly lower your hips, bending your knees to enter a deep squat. The key is to keep your heels on the ground—if they lift, try placing a rolled mat or towel under them.
  3. Ensure your torso is snug between your thighs. Bring your palms together in 'Anjali Mudra' (prayer position), and use your elbows to push your knees wider gently.
  4. Lift through your torso, keeping your spine straight and lengthened. Shift your weight slightly into your heels.
  5. Breathe deeply and hold the Garland pose for 30 seconds to a minute.

yoga mat

Physical Benefits Of Garland Pose

  • Regular practice of Malasana opens up the hips and strengthens the ankles, which is crucial for mobility.
  • Engaging the core in this pose helps tone the abdominal muscles.
  • It can alleviate lower back pain by strengthening and stretching the lower back muscles.
  • The squatting position aids in the process of digestion, helping to relieve bloating and constipation.

Mental And Spiritual Benefits Of Garland Pose

Malasana fosters a deep connection with the earth, promoting a sense of grounding and stability. The balance required in this pose helps enhance mental focus and calms the mind. The Garland pose embodies humility and patience, core aspects of yogic philosophy.

Beginner's Tips To Easing Into Malasana

Squatting deeply might be challenging initially, but there are ways to make Garland Pose more accessible. Try these meditation techniques:

  1. Chair-Assisted Malasana: Start by sitting on the edge of your chair, with your thighs forming a right angle with your torso and heels on the floor, slightly forward of your knees. Lean your torso gently forward between your thighs.
  2. Using Props for Support: If achieving a full squat is still tough, chair yoga or wall yoga can be beneficial; use a chair or wall for support. Hold onto a chair while you lower yourself down or face a wall, using it to balance and support your squat.

Garland Pose

Modifications And Variations For Garland Pose

It's an excellent pose to include in a warm-up routine as it prepares the joints for more intense postures. If you are facing difficulty in doing this pose, you can try this modification:

  1. For Beginners: Use a yoga block under your seat if you cannot squat fully.
  2. Advanced Variation: Transition from Malasana to Crow Pose (Bakasana) for a challenging arm balance.
  3. For Tight Ankles or Hips: Place a rolled towel or a meditation cushion under the heels or hold onto a fixed object for support.

Common Mistakes To Avoid

  • Allowing the knees to collapse inward 
  • Rounding the back
  • Straining the neck


Avoid Malasana if you have severe knee or lower back injuries. Always consult with a yoga specialist before starting any new exercise regimen.


The Garland Pose is a humble yet powerful tool in the yogi's arsenal. It teaches us the art of grounding, the grace of humility, and the importance of physical and mental balance. By integrating Malasana into your routine, you embrace a tradition steeped in history and holistic well-being. Let the Garland Pose unfold its myriad gifts in your yogic journey, whether in a studio or home.

Frequently Asked Questions

Can Malasana Help With Weight Loss?

While not a high-calorie-burning exercise, it can aid overall fitness and toning, especially with a balanced diet and other physical activities.

Can Malasana Be Beneficial During Menstruation?

Practicing Malasana, or Garland Pose, can be particularly beneficial during your menstrual cycle. This pose gently relieves tension in the pelvic area and enhances circulation to the reproductive organs. Engaging in Malasana may aid in stimulating the ovaries and balancing hormonal activities, making it a supportive practice during periods.

Why Should You Include Garland Pose In Your Routine?

The Garland Pose, known in yoga as Malasana, offers numerous advantages. It effectively stretches the abdomen, thighs, pelvic region, and spine. For women, this pose is notably beneficial as it supports urinary incontinence (UI), Polycystic Ovary Syndrome (PCOS), and overall pelvic health. If you experience any discomfort or pain while performing Malasana, it's advisable to seek medical advice.